Many factors, including routine habits, contribute to improving our focus and productivity. So that we can use them in our daily lives. And in fact, there is a determining factor that we should not ignore: having a healthy diet. A balanced diet rich in natural superfoods can ensure that we receive the highest amount of nutrients and vitamins.
To complete all the activities we have planned for each day. For that, we must keep our energy levels at the required levels.
And don’t think that natural superfoods are exotic foods that are hard to find and prepare. There are many foods in the Mediterranean diet. Because of that, we are able to consume real jewels every day. It will enable us to concentrate and work with vigor on all our tasks.
SuperFoods and productivity
You won’t get the nutrients you need for a healthy and stable mental state from a monotonous and unvarying diet. And that poor eating habits may cause you to feel tired, irritable, and unable to concentrate on a regular basis.
By including natural superfoods in your diet, developing certain eating routines, and putting these techniques into your daily routine. Maintaining this daily routine may increase your productivity. These fundamental ideas will make the difference between a day when you feel like you’re moving but making little progress and a few days when you do the tasks you suggest without getting distracted.
Healthy eating recommendations
- Include more fruits a day and, if you do it between meals, you will avoid unhealthy snacking.
- Avoid the consumption of sugary drinks and choose to drink more water and infusions.
- Eat at a table away from the desk where you work. It’s your time to rest and feed your neurons. Avoid multitasking which will only lead to the feeling that you are in a loop.
- Set aside time in your schedule to play sports. Don’t exercise if you have time to spare. Change your mentality and, when you plan your week, set aside specific time to do the sporting activity that you like the most.
What are superfoods?
They are those foods full of vitamins, minerals, and phytochemicals that provide us with such a quantity of nutrients that make them essential in our diet if we want to stay healthy, and with energy at optimal levels.
Thanks to these foods, we protect ourselves against many diseases. Our hearts will be healthier, our brains will be more active, and our immune systems will be better protected against external threats.
Incorporating a diet rich in superfoods improves health. The Mayo Clinic specifies that they must meet three requirements:
- be rich in fiber
- Have minerals, vitamins, phytonutrients, and antioxidants
- Be low in caloric load.
What benefits do superfoods bring me?
Each natural superfood brings us some benefits. And according to their nutrients, they provide us with the following benefits that will make us feel healthy, strong, and with the concentration and focus necessary to have the productivity we desire:
- Active brain: phytochemicals promote blood flow to the brain, and omega-3 fatty acids keep it healthy.
- Healthy eyes: vitamin A and carotenoids protect our eyes from free radicals and cataracts.
- The energy throughout the day: foods with a low glycemic index release energy gradually, providing us with continuous energy. And those rich in vitamin B help us get energy from superfoods.
- Regenerative sleep: Magnesium, calcium, and tryptophan from superfoods aid in the production of sleep hormones, allowing you to sleep well and regenerate your body and mind.
Taking care of yourself inside and out gives you more life
The key to increasing our productivity is to take care of ourselves and maintain a sense of balance in all aspects of our lives so that we can feel good mentally and physically. And superfoods are an essential piece of this puzzle. It’s not about eating a variety of superfoods. We also need to feed our bodies foods that are high in nutrients and energy, and natural superfoods are an absolute must! What we eat is just as essential as how we eat. Respect your moments to eat by dedicating that time to enjoying the food and that relaxing space in your workday.
Superfood List
There are many superfoods. Now we are going to propose a list of 10 to incorporate into the diet and check how they feel:
The Nuts
They protect the heart and brain, are rich in omega 3, and have anti-inflammatory, antiplatelet, and anti-cancer properties. Walnuts, almonds, and hazelnuts are excellent for preventing cardiovascular diseases. They provide a large number of good fats that take care of the heart and are rich in protein, fiber, and vitamin E. They also have many antioxidants and have become the healthy snack of the day.
Chew them a lot, between three and five nuts a day is enough. They are also perfect as a mid-day snack, or for lunch.
Chlorella Green superfood
Chlorella is a single-celled, blue-green, freshwater algae with a vibrant color due to its high chlorophyll content. This superfood has the ability to detoxify heavy metals. Its high concentration of chlorophyll helps cleanse the blood, kidneys, liver, and intestines.
This superfood is high in enzymes and B vitamins and can be used as a nutritional supplement. Chlorella is high in protein, omega-3 fatty acids, vitamins, minerals, and antioxidants.
Broccoli
Broccoli is a food that helps prevent many diseases thanks to the fact that it strengthens the immune system. It works as an antioxidant and is of great help for cardiovascular health. It contains vitamins A, B1, B2, B6, C, and E, as well as beta-carotene, niacin, and folic acid, which make it one of the most complete vegetables in terms of nutrients. Broccoli contains sulfur compounds that provide protection against cancer and delay cell aging.
Goji berries
They are red berries from the Himalayan valleys, Mongolia and Tibet, as well as some regions of China and Mongolia. They are defined as the anti-aging fruit, the fruit of long life. There are actually very few scientific studies on them, but one thing is certain: they have an excellent amino acid profile and are a huge source of protein.
As far as increasing brain activity is concerned, we recommend some cherries … certainly tastier!
Blueberries
They are promoted as superfoods due to their high vitamin C content and antioxidant abilities. Ideal for decreasing “post-workout” pain, these berries are rich in polyphenols, and powerful antioxidants including phenolic acids, tannins, anthocyanins, and flavonols.
They are not only rich in vitamin C, like broccoli we talked about earlier, but also in vitamin K and potassium.
In addition to being excellent antioxidants, they are excellent “fat burners “, therefore, if you train to ” lose weight “, they are an excellent ally to include in your sports diet.
The carrot
Carrots are one of the richest superfoods in vitamins and nutrients. The most notable nutritional component of this superfood is its vitamin A concentration. One medium carrot provides 89% of the daily requirement for this vitamin. It is rich in beta-carotene. It is a necessary nutrient for eye health. prevents the degeneration and loss of vision so common at birthdays.
Wheat germ
It is also rich in group B vitamins. This superfood takes care of the nervous system, and the production of hormones, enzymes, and proteins. It is rich in essential fatty acids and a source of protein and carbohydrates, which is why it provides large doses of energy and serves as food for the muscles. This superfood’s high contribution of vitamin E stands out, which prevents vitamin A from being destroyed and regenerates tissues. It also has vitamin F or linoleic acid, that helps balance the body.
It lowers cholesterol and helps to keep blood sugar levels stable. Wheat germ is mineral-rich, strengthens bones, and prevents bone-related problems.
Green tea
it would have various properties including those of treating Crohn’s disease, Parkinson’s disease, heart and blood vessel diseases, diabetes, low blood pressure, chronic fatigue syndrome, dental caries, kidney stones, and skin damage.
Coconut water
It is the juice that we find inside the coconut, not to be confused with coconut milk, which is instead produced from the pulp of the coconut shredded and mixed with water. It is considered a very effective nutrient for rehydrating the body, excellent here for sportsmen.
Coconut milk is definitely a hydrating drink rich in sugars, which give energy. It’s excellent after training because it’s rich in magnesium and potassium which ensure proper muscle recovery, but it’s better to avoid it during the workout: the high amount of sugar deactivates fat metabolism and therefore reduces results.
Reishi mushroom
He is the king of longevity. immunostimulant, anti-inflammatory, and anticancer properties. The health benefits of mushrooms include a more efficient immune response to external aggressors such as viruses and bacteria.
The researchers found that, after 12 weeks of consuming the Reishi mushroom, the participants experienced a reduction in “bad” or LDL cholesterol and an increase in HDL cholesterol, while blood pressure was regulated.
Kefir
The 12 strains of live, active probiotics found in kefir, a fermented milk beverage, can help you build up your immune system and gut flora. The consumption of kefir will help you strengthen your immune system. Kefir helps in physical recovery from exercise, as well as increasing satiety and reducing cravings throughout the day
Kefir contains an alpha-hydroxy acid (AHA), an ingredient that can help with skincare. It is an ally of the intestine. Kefir is a probiotic source that nourishes the king organ for the absorption of nutrients required for health.
The acerola
The richest superfood is vitamin C, which is related to so many metabolic functions, collagen manufacturing, immune system support, antioxidants, and also anti-aging.
Sesame seeds
It helps the production of melatonin, the sleep hormone, which decreases with age and decreases the production capacity of the pineal gland. They are also rich in calcium. And they are great for incorporating into the diet on toast for breakfast or spread on a salad.
We are going to bet on these superfoods, and we will verify that the term is used correctly. We’re going to feel better.
In general, these are the reasons why you should include these superfoods in your diet:
1. Anti-cancer power
Saramuyo seed extract has antimicrobial properties, which help prevent the growth of cancer cells.
2. Reduces fatigue
It strengthens the body because it contains a high level of iron, making it ideal for people suffering from anemia. In addition, vitamin B9 (folic acid), helps reduce tiredness and fatigue, because it stimulates the production of blood and cells that carry oxygen in the body.
3. Slows down skin aging
Among its multiple vitamins, the saramuyo is rich in vitamins A and C, and therefore, it is a powerful antioxidant. Its consumption could thus prevent premature aging. Vitamin C facilitates the formation of collagen, a protein responsible for giving the skin firmness and elasticity. Among the benefits of collagen is also that of promoting wound healing.
4. Fight constipation and help lose weight
It is a source of fiber, so it helps regulate intestinal transit and fights constipation, relieving the feeling of heaviness. In addition, it provides few calories and has satiating power. In this way, it is ideal to complete a diet in which you seek to lose a few kilos.
6. Control blood pressure
Its power to control tension comes from the extract of its seeds, which favor the relaxation of blood flows, thus increasing circulation. In addition, it contains potassium, a mineral that increases the excretion of sodium in the urine, decreasing blood pressure.
7. Protects the immune system
In a cold winter, any extra help in preventing colds is welcome. This is what happens with the saramuyo, which contains vitamin C, vitamin A, and other antioxidants to increase the body’s defenses and improve the immune system.
Conclusions
In conclusion, the term “superfoods” is used to describe nutrient-rich foods that offer numerous health benefits. While the concept of superfoods is not scientifically recognized, many foods are indeed rich in vitamins, minerals, and antioxidants that promote good health and reduce the risk of chronic diseases. However, it’s important to note that consuming one or two superfoods alone cannot compensate for an unhealthy diet or lifestyle. A balanced diet that includes a variety of fruits, vegetables, whole grains, lean protein, and healthy fats is crucial for optimal health. Incorporating superfoods into a healthy diet can provide additional health benefits, but they should not be viewed as a magic solution. Additionally, some so-called superfoods may not be readily available or affordable in all regions, so it’s important to focus on locally available nutrient-dense foods. In summary, while superfoods offer health benefits, they should be part of a balanced diet and healthy lifestyle for optimal health.
