Food is an essential part of our daily lives. It is our main source of energy, which is an important necessity for our jobs as nurses. With that being said, the life of a nurse can be difficult with the struggle of balancing night shifts and the often fast-paced work environment. Nurses need to be alert and ready to serve their patients at all times, which is why productivity is an integral part of what makes a great nurse. There are multiple ways in which you can achieve this increase in energy, starting with brain food that boosts productivity.
Top 4 Brain Food That Boosts Productivity
Omega-3 Fatty Acids
Omega-3 fatty acids are important fats commonly found in fish that are essential to your health. These fats can be found in salmon, tuna, and sardines, as well as a variety of nuts and nut oils such as flaxseeds, walnuts, canola oil, and soy. One of the main functions of omega-3 fatty acids is that it helps maintain a healthy brain cell structure. As a result, omega-3 fatty acids help prevent brain injuries and brain degeneration. These fats serve as a protective barrier for your brain, greatly affecting your mood and level of productivity.
Aside from this, omega-3 fatty acids also have multiple health benefits. In particular, omega-3 fatty acids help reduce your risk of heart diseases, depression, dementia, asthma, and arthritis by decreasing inflammation.
- Breakfast: Coconut Chia Protein Pancakes
- Lunch: Tuna and Green Bean Salad
- Dinner: Salmon with Toasted Israeli Couscous
- Snack: Oatmeal-Flax Chocolate Chip Cookies
When in doubt, include complex carbohydrates in your diet for long-lasting energy. Carbohydrates can be found in food with high concentrations of fiber, starch, and sugar. Specifically, simple carbohydrates are mainly composed of sugar while complex carbohydrates are made of both fiber and starch. Carbohydrates can be found in almost every type of food. However, simple carbohydrates provide short, bursts of energy while complex carbohydrates provide long-term energy. Some examples of simple carbs are raw sugar, corn syrup, high-fructose corn syrup, and other forms of sugar.
When you are running low on energy, try to avoid sugary food, especially substances composed of processed sugar, such as fruit juices, cereal, cookies or soda. Not only do complex carbohydrates provide you with long-term energy, but they also help with portion control as well as help monitor blood sugar levels. To include more complex carbohydrates into your diet, try to consume more vegetables, fruits, and whole grain products such as oats, broccoli, and apples to start.
- Breakfast: Banana-Nut Oatmeal
- Lunch: Kale and Sun-Dried Tomato Whole Wheat Spaghetti
- Dinner: Lemon Brown Rice with Garlic and Thyme
- Snack: Oatmeal Peanut Butter Energy Bars
Everyone has heard of the many wonders of vitamin C. It is a vital vitamin that we need in our everyday life to fight against viruses and keep our immune system strong. Vitamin C is an antioxidant that protects your body from free radicals that can cause various health conditions. When your immune system is healthy, other vitamins that you ingest will be able to work faster and better than without a healthy immune system. Vitamin C could be found in oranges, peppers, kale, strawberries, and Brussel sprouts to name a few.
- Breakfast: Omelette with Bell Peppers and Tomatoes with Orange Juice
- Lunch: Brown Rice with Sauteed Brussel Sprouts and Bell Peppers
- Dinner: Chicken and Broccoli Stir-Fry
- Snack: Fruit Salad with Mango, Pineapple, Strawberries, and Oranges
- Other Tips To Promote Productivity:
- Exercise often
- Maintain a healthy diet
- Relax and take breaks
- Get enough sleep