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The 5 Best Foods To Boost Productivity

The 5 Best Foods To Boost Productivity

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Whether you are working from home or back in the office, we often look for excuses to eat throughout the day. The food you eat can impact your productivity though, so we take a look at the best foods to keep you healthy and productive throughout the day.

Key Takeaways

  1. The food you eat can have a big impact on your productivity
  2. Foods such as carrots and bananas can give you the energy you need to stay focused
  3. Eating the wrong foods can lower your energy levels or cause you to lose focus


Sometimes we eat when we are bored, stressed or happy, but do you ever eat to improve your productivity? Work often requires energy and a sharp mind and eating the right foods can boost your productivity. Let’s take a look at the science behind this.

The Science

According to the World Heath Organisation, the right foods can increase brainpower, motivation, and overall productivity by up to 20 percent.

Glucose provides our brain with the energy it needs to stay focused and alert. When you are running low on glucose you tend to lose focus more easily, making it harder to work on an empty stomach. Most things you eat will be converted to glucose but not all foods are processed by our bodies in the same way. So that means you can’t just run off and eat junk food claiming it is to make you work harder!

Foods that are high in carbohydrate or sugar release glucose quickly so you will get an immediate surge of energy followed by a lethargic crash. Not ideal if you still have 4 hours left at work. So, what are the best foods you to improve productivity?

Top 5 Foods To Boost Productivity

  1. Carrots & Hummus

The ideal combination of creamy and crunchy. Carrots contain luteolin which helps improves memory, while hummus contains Omega 3 fatty acids and amino acids which help boost your mood and improve intelligence. You also get the added benefit that Hummus contains lots of protein and calories that will help keep the hunger away for longer.

  1. Eggs

Eggs are full choline, a B vitamin which is known to help improve memory and even speed up your reaction times. Eggs are quick and simple and there are so many ways to prepare them that you have no excuse not to make eggs a staple of your diet.

  1. Almonds

The protein in almonds helps lower your appetite without feeling sluggish and they are known to increase your focus. They contain lots of healthy fats which slow the body’s digestion of sugar and carbs. This helps keep your blood sugar levels steady and your focus in line.

  1. Bananas

A banana contains the daily amount of glucose your body needs to stay productive throughout the day. They will also keep you feeling full for longer meaning you are less like to snack.

  1. Dark Chocolate

If you are looking for an excuse to eat chocolate, then you are in luck! Dark chocolate contains lots of nutrients that contribute to your performance at work. It contains sugar and caffeine which can provide the energy needed to get your work done and the magnesium in chocolate helps relieve stress and anxiety.

Something to Drink

That is your snacks covered but what about if you want something to drink? Well the obvious answer is water. Water and hydration play a big role in productivity as well as your overall health. Drinking the recommended 8 glasses a day can boost energy levels and improve your mental flexibility.

If you want an alternative drink option, then why not try Green Tea. It is a healthy alternative to coffee and will provide you with nutrition and productivity. It also contains an amino acid called L-theanine that helps the brain stay alert and improve focus. It can also improve skin health, reduce blood pressure and boost metabolism.


Gómez-Pinilla, Fernando. “Brain foods: the effects of nutrients on brain function.” Nature reviews neuroscience 9.7 (2008): 568-578.

Barnard, Neal D. Power foods for the brain: an effective 3-step plan to protect your mind and strengthen your memory. Hachette UK, 2013.

Winter, Arthur, and Ruth Winter. Smart Food: Diet and Nutrition for Maximum Brain Power. iUniverse, 2007.

Higgins, Samantha. “5 ways to boost employee productivity.” HR Future 2020.Jul 2020 (2020): 38-39.

Park, Sunmin, et al. “The combination of luteolin and l-theanine improved Alzheimer disease–like symptoms by potentiating hippocampal insulin signaling and decreasing neuroinflammation and norepinephrine degradation in amyloid-β–infused rats.” Nutrition Research 60 (2018): 116-131.

Kopf, S. R., et al. “Glucose plus choline improve passive avoidance behaviour and increase hippocampal acetylcholine release in mice.” Neuroscience 103.2 (2001): 365-371.

Buchman, Alan L., et al. “Verbal and visual memory improve after choline supplementation in long‐term total parenteral nutrition: a pilot study.” Journal of Parenteral and Enteral Nutrition 25.1 (2001): 30-35.

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