Do whiteboards really help increase productivity

Increase concentration and productivity with brain food.

by Elli Bauer

Source: Pixabay CC0 Public Domain / TBIT

Food for the brain - the right snacks for better brain performance.

Everyone knows it - the start of the working day is good, but after a while you are overtaken by a working depression and it is difficult to escape from this depression. In order to maintain alertness and concentration, we have put together a list of healthy snacks and foods - so-called brain foods - that are intended to help restore concentration and increase productivity.

Nuts.

They are small all-rounders - they provide the energy that our brain needs for its daily thinking and contain many B vitamins, for example vitamin B6. It contains the messenger substance acetylcholine, which increases the concentration and protects the brain cells.

Nuts also consist of minerals and fiber, such as calcium and magnesium (is an excellent stress killer) as well as vitamin E. Other trace elements such as iron, zinc, sulfur and manganese support our brain activity and prevent nervousness and the well-known depression of concentration.

Nuts and kernels, which are particularly suitable as a small snack between meals:
Walnuts, almonds, sunflower and pumpkin seeds, hazelnuts, peanuts, cashews and Brazil nuts.

Fruits and berries.

  • Bananas:
    Who would have thought? Bananas are a bad source of energy. They contain a lot of sugar in the form of fructose, glucose and sucrose. Due to their high fructose content, they also provide appropriate energy for the brain. They also contain potassium, magnesium, B vitamins and tryptophan, which activates serotonin production in the brain. Bananas not only improve the ability to think and react, they also make you happy.

  • Apples:
    They contain, among other things, provitamin A, vitamins C and E as well as many B vitamins. Potassium and vitamin C counteract poor concentration and fatigue, the secondary plant substances lycopene and quercetin protect the brain from free radicals and strengthen the concentration and reaction time. Apples not only support our brain, but also our immune system. There seems to be something to the saying "An apple a day keeps the doctor away" ...

  • Pears:
    The fruits are not only equipped with vitamins A, B and C but also contain some minerals, such as magnesium, potassium and calcium. Pears also serve as a natural source of energy because, like bananas, they contain a lot of fructose.

  • Blueberries:
    They strengthen the ability to think, donate energy and are also free radical catchers. They also increase brain activity and memory - everything that is important for our brain is combined in one small blue berry.

  • Goji berries:
    These berries have a very high proportion of amino acids, trace elements and vitamins, especially B vitamins and vitamin C. They also contain a large number of antioxidants that support the immune system in catching free radicals. This healthy mix particularly supports our performance and health.

  • Avocado:
    If you need strong nerves, the avocado is a good choice. It contains B vitamins, especially B1 and B6, which keep the protective layer of the cells supple. The green fruit is a mood lift and is filled with a lot of energy. In addition to the B vitamins, the avocado also consists of vitamin E, potassium, folic acid, copper, iron and lecithin. The latter protects the brain cells and promotes concentration.

Dried fruit and dark chocolate.

The dried fruits allow the blood sugar level to rise slowly and keep it constant, so the brain can perform better for a longer period of time. Other positive properties of dried fruit are that, even in small quantities, it fills you up very quickly, helps against chronic fatigue and contains much more energy than fresh fruit. Dried fruit, which is particularly suitable to help the brain on the jumps: dried apricots and dried dates.

Dark chocolate not only helps against cravings for chocolate, as the desire for it usually disappears with a bite of dark chocolate. The chocolate releases happiness hormones that are needed from time to time. It also ensures relaxation and balance and is antihypertensive. The dark chocolate contains flavonoids (secondary plant substances), which stimulate the blood flow and production of the brain cells and result in a short-term increase in performance.

Yogurt.

It contains calcium and vitamins, such as vitamin B, which has a calming and mood-enhancing effect on stressful days in the office. The tyrosines and amino acids found in protein produce so-called neurotransmitters, which ensure that information can be passed on quickly from one nerve cell to the next. The ingredients of yogurt improve memory, performance, concentration and memory.

Drink.

Drinking enough is essential for a fit brain. The fluid supplies the entire body with sufficient oxygen and has a good blood supply. Water or unsweetened tea is best. As a wake-up and pick-me-up you can also use the tried and tested coffee or green tea.

Brain food - food with a lot of power for the brain.

The presented snacks from our list not only get our heads going again, they are also very healthy.
Of course, the foods can also be combined. Our tip for a quick recipe with brain food: Combine, for example, yoghurt, nuts and sliced ​​apples or bananas and you will have a quickly created and, above all, high-energy breakfast!

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