Healthy Diet for Your Brain. What should you eat to make your intellectual work more efficient

Do you do intellectual work? Forget fast-food and make sure you take good care of the right “fuel” for your brain. Eat wholesome proteins and carbohydrates, drink lots of water and watch how much sweets you consume. Your personal “CPU” will work much more efficiently, and you’ll be in a better mood as well. 

Office work makes you forget a balanced diet and regular meals, not to mention the right amount of fluids, right? A vending machine croissant is often your whole breakfast, and the fifth cup of coffee replaces a nutritious soup in your diet. So, is it even possible to take care of yourself under such conditions?

Water

Sounds rather obvious, but you really mustn’t forgo hydration. Your brain does not like dehydration at all, and it functions much worse if you don’t supply water in the right amounts. Without going too deep into detail, imagine grapes drying slowly – your brain shrinks similarly and, as a result, works less efficiently. A glass of water every hour is an absolute minimum. You can add a little lemon juice to it to make it taste better. It will also improve your digestive tract function.

Nuts

If you know that you won’t have the time for a proper lunch, make sure you have your “survival kit” prepared. It can be a nut mix stored away in the drawer for a rainy day. All you have to do is combine a packet of walnuts, hazelnuts and almonds to keep the looming threat of starvation at bay. Hazelnuts especially are highly caloric, they contain unsaturated fatty acids, B-group vitamins and a large amount of protein, as well as phosphorus, calcium, magnesium, potassium, and quite a lot of iron and manganese. It is of particular importance if you drink a lot coffee, as they can replace the elements it washes away.

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Green vegetables

The good news is that you won’t have to munch on the nuts by themselves. They make a perfect addition to a variety of salads, especially those made of green vegetables such as spinach, broccoli or Brussel sprouts. They contain large quantities of iron, and those who eat more of them retain better memory and cognitive abilities longer. Furthermore, they have one more unquestionable advantage – they don’t need to be heated in the office microwave oven to be a wholesome meal for you, even when you run from one meeting to another.

Avocado

This exotic “pear” of a peculiar taste is a relative novelty to the Polish cuisine for long, but its effects on the brain cannot be overstated. It contains an impressive amount of unsaturated fatty acids; it lowers blood pressure and improves blood flow to the brain. It’s also been proven that avocado consumption lowers the risk of heart disease. The fruit is easily transported and can be added to almost anything, that’s why we can find it more and more often in office fridges all over the country.

Wheat germs

Make sure you add wheat germs to your sandwiches or salads regularly. They are a great replacement of sugar-sweetened muesli, and when added to yoghurt the become nutritious, high protein breakfast. We don’t recommend to eat them as is, because they taste a little like sawdust, however their nutritional value is off the charts. It is mostly due their high lecithin content, which makes you learn and retain new information more easily. It also prevents the creation of cholesterol plaques in your blood vessels, it improves the blood flow, and as a result, brain function. 

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Sea fish

Eating them in the company kitchen, or even more so in the open space, is not recommended, as it can adversely affect your workplace relations. However, sardines, salmon, tuna or mackerel should be included in your diet at least twice a week. Omega-3 fatty acids are crucial for the proper brain function. They facilitate memory and they have a beneficial effect on your bloodstream. 

Do you want your brain to operate at peak efficiency? Pay more attention to your diet, make sure you stay hydrated and don’t avoid outdoor activities. These three rules, when applied consequently, will help prevent mood drops, chronic tiredness or professional burnout. 

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