It's not uncommon to see people reach for the coffee to keep going, especially as energy levels dip during the working day and staying productive proves a struggle. But while caffeine does help you focus, the truth is, it’s a short-term boost. To beat the energy slump and stay alert throughout the day, include the following foods in your diet.
Spinach
The benefits of this leafy green vegetable are far too many for you not to be a fan. It is a source of vitamins B and K, beta carotene, folate, and lutein – and all are known to protect the brain and boost brain power. Spinach should be eaten few times a week as the antioxidants found in it help reduce toxins that damage cells.
Tip: Blend baby spinach with bananas, yoghurt, honey, and chia seeds for a nutritious smoothie to kickstart your morning.
Eggs
A breakfast of eggs isn’t just delicious, it is good for you too. Choline, a nutrient found in eggs, specifically in the yolk, helps produce acetylcholine, an important neurotransmitter required for memory function and focus. Eggs also contain vitamins B6 and B12, both are linked to brain health.
Tip: A simple salad made with boiled eggs, mayo, mustard, spring onions and seasoning could be eaten on its own for lunch or spread on sourdough for dinner.
Dark chocolate
If you find yourself crashing at 3pm, there’s no harm in reaching for a bar of chocolate. Just make sure it is dark chocolate. Unlike milk chocolate, it contains a higher percentage of cocoa solids and less sugar. The flavonoids in chocolate help to increase blood flow to the brain which in turn boosts memory and reaction time. Plus, it has caffeine which will perk you up.
Tip: Create a jar of trail mix and split it into little containers that you can carry to work each day. To make this healthy snack, include pieces of dark chocolate, granola, nuts and dried fruits of your choice.
Egg, avocado and green leaves are a great combination for a super healthy and quick meal that's loaded with protein, healthy fat and fibre while also low in carbs. Enjoy for breakfast or pack in tin foil for lunch and a great way to stay focused at work during the afternoon.
Blueberries
One of the most commonly talked about superfoods, these fruity jewels have antioxidants that stimulate the flow of blood and oxygen to the brain. The result is a boost of concentration for up to five hours. Low in calories and sugar, blueberries also reduces the risk of dementia and age-related memory loss.
Tip: From parfait to pancakes, there isn’t any breakfast dish that doesn’t taste better with blueberries. You can also turn these blue gems into a treat by cooking them with lemon juice, castor sugar and water to make a coulis that can be served with ice cream or vanilla sponge cake.
Walnuts
Shaped like the brain, this mighty snack is packed with DHA, a type of omega-3 fat that’s important for brain development in kids and brain functioning in adults. A handful of walnuts each day will improve your memory and concentration, as well as the speed at which you process information.
Tip: Walnuts are a perfectly portable snack, but they also add a earthy flavour and crunch to salads. Substitute lightly roasted walnuts with pine nuts the next time you make a basil pesto.
Stay focused
AED 15.75 / Each
Spinneysfood Organic Baby Spinach Kenya 150g
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AED 20.75 / Each
Lindt Excellence 90% cocoa supreme dark 100g
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Salmon
The omega-3 found in fish like salmon makes it a great brain food. These fatty acids are important for brain function and development and are known to facilitate communication between brain cells. The amino acids in salmon also help keep the brain focused and sharp.
Tip: Bring salmon to room temperature before you pan fry it else you won't get a crispy skin and moist meat. Salmon does not reheat well so it is best to eat it as soon as you cook it.
