What you should eat to improve productivity and promote a healthy lifestyle

22 food suggestions by a nutritionist

Experts revealed the top 22 foods you should eat at work to improve your performance in the office. 

MUNTINLUPA CITY, PHILIPPINES (Catholic Online) - Experts revealed why you should be eating beetroot, marmite and yogurt to keep your performance at work in top shape. They also shared the food groups you should be avoiding to prevent you from getting sluggish at work.

Most office workers experience a lack of energy and a slugging feeling at work before lunch time. Low energy is common among employees in the office and may affect their motivation, efficiency, mood, relationships and general performance in the workplace. Experts reveal this can be due to their diets, which affects how our brain functions.

Steering away from sugary and high-carb foods will help keep the morning grogginess away and help you make it through your day.

Experts shared the diet plan perfect for working individuals to keep their mood, comfort and work performance up:

Frida Nilsson, an in-house nutritionist at Lifesum shared her list of energy sustaining foods fit for your energy requirements at work. Her list included blueberries, pumpkin seeds, goji berries, tomatoes, spinach, green tea, walnuts, chickpeas, eggs, cruciferous vegetables, marmite, garlic, beetroot, linseed, almond, caffeine, pomegranates, sardines, beef, dark chocolate, yogurt and aubergines.

Blueberries, pumpkin seeds, spinach, tomatoes and green tea are rich in lycopenes -a bright red carotene that can only be absorbed through the consumption of plants- and antioxidants that help keep free radicals -which can do damage without the presence of antioxidants- from damaging brain cells. Eating these foods can help improve your attention span, memory and problem-solving skills.

Walnuts are also rich in antioxidants and omega-3 fatty acids that help improve reasoning skills. Chickpeas and beetroots help increase the flow of oxygen to the brain, keeping you alert and active throughout the day. Eggs and almonds affect your mood by releasing dopamine, known as the happy chemical, which makes us feel driven and enthusiastic.

Marmite is rich in dopamine, serotonin -believed to be responsible for the maintenance of mood balance- and B vitamins needed by the nervous system to function properly. Cruciferous vegetables -members of the Brassica genus- keep our memories from declining as we age.

Garlic is good for the heart and nervous tissues. Motor skills and spatial awareness can be improved by taking in linseed. Caffeine, when taken in moderation, can help in reducing the risk of Alzheimer's disease and diabetes.

Pomegranate can be used as a substitute for sugary snacks. It contains vitamins C, A and E and is also rich in antioxidants and fiber. Sardines and beef help in improving memory and is rich in vitamin D. Dark chocolate is a popular option when it comes to enhancing one's mood.

Brain function can also be improved by consuming yogurt. A UCLA study revealed that the brain function is indeed affected by eating probiotic yogurt. Aubergines have Nasunin that protects the fats in the cells of the brain, thus promoting healthy brain function.

Play around with these ingredients and pack a colorful, delicious lunch! It wouldn't hurt to start your day with a few of these ingredients, as well. The next time you reach for a cup of coffee to help wake you up, try to grab a handful of walnuts or make some tasty oatmeal with blueberries. Your body will thank you later.

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