You are what you eat and if what you want to be is a productive professional, you’d better start thinking about the food you put in your mouth in the morning.
Eating in the morning physically refuels your body’s tank after a long period of fasting while you sleep. Breakfast has been found to help cognitive abilities and your overall, long term health.
But that doesn’t mean that a bowl of sugary cereal is going to add 10 years onto your lifespan.
If you want to make the most out of breakfast, using it to fuel your body with energy for the day ahead and find foods that boost your productivity, we’ve compiled a list of the 5 things you should include in a morning’s meal.
Blueberries contain a combination of antioxidants that help you improve both your memory and your motor skills. They also help reduce inflammation in the central nervous system making them the ultimate brain snack. Eating blueberries in a fruit salad, with muesli or yoghurt, or simply on their own is one way to help you retain everything you learn in a day.
Healthy oil-rich foods like avos and walnuts help your brain stay youthful. Avos contain unsaturated fat and fiber, helping you fight the sugar cravings during your day. They are also high in folate which helps you keep your brain alert throughout the day and wards off forgetfulness. Add some into an omelette, or enjoy on a slice of wholegrain toast to make the most of what avos have to offer.
When you think about breakfast, the chances are you thought about eggs. The good news? Eggs contain choline which means faster reaction times and increased memory, the perfect combination for your workplace productivity. Eggs also contain B12 which assists both your brain and your central nervous functions. Whether you scramble, poach or boil them, eggs should be on the top of your breakfast menu.
Work can be draining – mentally, physically and even emotionally. It’s not always easy to stay positive. Luckily, recent research from UCLA found that eating probiotic yoghurt for breakfast actually decreases the amount of sad thoughts you have. To boost your positivity, and your productivity in turn, pair probiotic yoghurt with blueberries for maximum effect.
Finally, think about including spinach on your breakfast plate. This vitamin K-rich veg, loaded with lutein, folate and beta-carotene, was designed to give your brain exactly what it needs to achieve more in a day. In fact eating this brain food everyday was found to give people the cognitive ability of someone 11 years younger. Add into a juice or smoothie in the morning, or include it in your omelette toppings – however you choose to consume it, make sure you’re eating enough spinach to start your day the right way.