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How to be Focused and Productive - Food for the Brain!


Productivity. Multitask. Stressed. Productivity hack.

Oh, man!


Do you seem to have enough sleep yet struggling to stay focused and productive throughout the day? Finding yourself easily distracted and feeling mentally fatigued?


You're not alone! In today's fast-paced world, it's easy to get bogged down in distractions and struggle to stay on track. There are too many distractions from different directions in life!


But what if I told you that the key to unlocking your focus and productivity lies in your diet? That's right - the foods you eat can have a significant impact on your brain function and ability to concentrate.

Healthy food for brain includes green vegetable, blueberries, dark chocolate, walnut, salmon, greentea and exercising.

There is also another key factor that will greatly affect your brain! Stay with us to know what’s that key factor.


In any ways, dieting and the key factor go hand-in-hand. It boosts your focus and takes your productivity to the next level!


Let’s dive right into the food segment to fuel your brain!


Snacks


Feelings snacky? Munching on the right food might just determine how much nutrients your brain will be fed!


1.      Blueberries


Blueberries. Healthy snack and fruits. eating blueberries can slow the rate of cognitive decline and fight Alzheimer's Disease in adults

Often recommended by many, blueberries have several health benefits. Blueberries are full of antioxidants, which protect your body from free radicals. Blueberries are also high in nutrition and low in calories, making this fruit a favourite among people.


Studies have shown that eating blueberries can slow the rate of cognitive decline and fight Alzheimer's Disease in adults too.


Be sure to add blueberries to Greek yogurt, or strawberries as an ingredient in your favourite fruit smoothie for a brain-boosting snack!

 

2.      Nuts


Walnuts are rich in nutrients, making them a great snack for improving focus and productivity.


Walnut is a healthy snack. Omega-3 fatty acids help with the function of the brain

Nuts are excellent sources of protein and healthy fats. In research from the University of California, Los Angeles (UCLA), it is said that eating walnuts improves your cognitive function, memory, concentration and the speed at which you process information!


It is also a healthy snack as walnuts are high in omega-3 fatty acids, which are vital for the brain.


Walnut might be a tough nut to crack, but definitely worth the effort!



3.      Seeds

Pumpkin seed are rich in nutritions. Daily handful of it enhance brain memory.

Pumpkin seeds in particular help with memory and thinking skills.


It is high in fibre and protein; and rich in manganese, magnesium, iron, phosphorus, omega 6 and omega 3 fatty acids.


A daily handful of pumpkin seeds provides an important nutrient, zinc, to our brains. It is used to enhance our brain memory. Zinc is a critical element in human health but a common nutritional deficiency, especially among children.

 

4.      Dark Chocolate


Studies have shown that dark chocolate not only is loaded with organic compounds that are biologically active and function as antioxidants but also contains high-flavanol cocoa that can improve blood flow to the brain in young adults.


Dark chocolate with 70% or higher cocoa content are the quality stuff for your brain.

This may explain why eating cocoa daily appears to improve attention, verbal learning, and memory.

Additionally, cocoa contains stimulant substances like caffeine and theobromine, which may be a key reason for improving brain function in the short term.


Of course, this doesn’t mean for you to go all out and gobble down a bunch of chocolate bars. It’s loaded with calories and easily overeats.



Don’t forget: too much good stuff is not going to be good for the body! Also, note that a lot of the chocolate on the market is not nutritious.


Choose quality stuff: dark chocolate with 70% or higher cocoa content.

Treat yourself to a small piece of dark chocolate after a long day of work or studying!

 

Food


1.      Fatty Fish


Fatty fish which includes salmon, tuna, cod and pollock are full of omega-3 fatty acid and DHA. Good for brain function.

Fatty fish like salmon, tuna, cod, and pollock are an abundant source of omega-3 fatty acids and DHA, which are well-known to improve concentration and memory.


The fishes mentioned above are low in mercury, which is often recommended by nutritionists.


Try to have at least two servings of fatty fish each week. Feast your brain with essential food for brain function and development!

 

2.      Leafy Green Vegetables


Leafy Greens might not be the favourite of many kids, but their nutrition impacts the health of the brain.


Research shows that nutrients in the foods people were eating—lutein, vitamin K, nitrate, folate, alpha-tocopherol, beta-carotene, and kaempferol—that were particularly dense in leafy green vegetables improved their cognitive health. 


Its minerals and vitamins boost cognitive functions which include memory, decision-making abilities, mental response time, and mood.


In some studies, leafy greens fight off depression as well!

Leafy green vegetables provide a good source of folate which contributes to serotonin levels, which can lift mood and reduce the risk of depression.


So don’t brush off the greens! Below are some ways we can better enjoy our greens:

Leafy green is healthy and can be nice if mix with sauces or made into salad.

  • Wrap it up! Use the greens as wraps for your favourite sandwich fixings, such as shredded chicken or pulled pork.

  • Eat with eggs. Chop up some arugula or spinach and add it to an omelette or breakfast scramble.

  • Mix it up with sauces. Add salad dressings like Thousand Islands dressing or ranch dressing to give some flavour to your greens! 




Drinks


1.      Green Tea

Green tea reduces anxiety and improve brain focus.

Research from PubMed presented evidence that green tea influences psychological symptoms like reduction of anxiety, brain function and cognition which includes memory and attention, as seen from its MRI results.


Green tea contains caffeine and L-theanine, an amino acid that improves focus and concentration.


Drink a cup of green tea before a big meeting or exam to help you stay focused.


The Key Factor


Aside from diet, let’s look at the key factor I mentioned previously.

This completes the equation.


(Drumroll~)


Exercise!


(Ta-da~!)


Exercise goes beyond losing weight and building muscles.


It doesn’t just help our exterior look good. Exercise builds our interior, strengthening our mentality and greatly improving our focus and concentration!


When we exercise, blood flows faster to our brains. Exercise also allows our body to remove toxins.


This means more nutrients for every cell which equates to better cognitive function!


Yay!

Keep fit and stay active to help in a stress-free and productive lifestyle.

So, start your day with exercise! Starting your day with exercise can boost productivity by reducing stress hormones like cortisol and releasing mood-boosting endorphins, leading to a sense of happiness and relaxation.


Looking for additional ways to enhance your focus without modifying your diet or hydration?


Exercise is a great solution!




Physical activity improves concentration by triggering the release of brain chemicals like serotonin, which regulates mood, and dopamine, which drives motivation and reward processing, leading to better mental clarity and focus.


Let’s Sum Up!


We believe keeping a good diet and fitness are important food for the brain.


What we ‘feed’ ourselves will impact our brain focus and productivity.

By ‘feed’, I mean what we do; be it eating or keeping fit.


By incorporating these foods into your diet and keeping exercise a routine, you can improve your focus and productivity to achieve your goals – whether you’re studying or working.


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There are more ways to keep yourself even more engaged.

Stay tuned for our future blogs. We will be writing on learning, productivity and more!


At Resowlute, we teach our students how to be productive and share with them tips on how to better focus on their studies.


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