Whether you work in an office or you’re on your feet all day - it's important you take care of yourself. Low energy levels unsurprisingly equate to lower levels of productivity. It’s crucial that you ensure that you are getting the right essential vitamins and minerals into your body. You might not realise it but this is something that is essential for optimal mental and physical performance.
If you don’t make sure that the right vitamins are getting into your body, you're vulnerable to the risk of having a deficiency in some of the vitamins and minerals. In some cases, this can lead to a deficiency which in turn, can lead to cognitive decline, lower energy levels, and possibly depression.
Therefore, if you’re looking to improve your focus and concentration levels at work, it's worth knowing a thing or two about the kinds of vitamins and supplements available to you. Here, we talk you through some of the most effective.
Vitamin D3
With lots of us spending increased amounts of time indoors or working remotely, vitamin D3 has surged in popularity in the last year. The reason? Turns out most of us aren't getting enough of it, especially during winter. There are a couple of reasons why it's important to get enough vitamin D3 and surprisingly when looking at cognitive function specifically, Vitamin D3 is integral for focus and concentration.
Studies show that low vitamin D3 levels are known to go in tandem with minimized cognitive functions. This can have major long-term consequences and in severe cases impact energy levels and potentially trigger depression. The reason vitamin D3 is recommended is that it can help with nerve function in the brain.
In terms of your diet, foods that contain high levels of vitamin D3 include fatty fish like salmon, sardines, and tuna and also mushrooms which are also known to be rich in vitamin D3.
Vitamin C
You probably realise a few of the benefits that vitamin C provides as it's contained in so many of our favourite fruits and vegetables. As well as supporting the body's functions and the immune system, it provides us with lots of brain-boosting benefits as well.
Getting enough vitamin C is crucial for our brain focus. Vitamin C also supports our stress response, which can be a massive help if you work in a high-pressure job that involves a lot of stress.
No doubt oranges are often the first thing that springs to mind when you think of vitamin C.
However, there are plenty of other fruits which are an excellent source of vitamin C. This includes strawberries, blueberries and lemons. Dark leafy greens such as kale and spinach are also a great source of vitamin C.
Vitamin B
Vitamin B enables you to have optimum productivity and focus. The reason being is that this has to do with how these nutrients convert neurotransmitters and this in turn, helps your body to function properly. Those who are deficient in B Vitamins are found to experience low energy levels and have the potential to impact learning development. In terms of diet, to incorporate more B vitamins into your diet, adding green beans, asparagus, spinach, avocado and potatoes to your dishes really helps.
Omega-3
Omega-3 support the healthy function of the brain and can, in turn, lower inflammation. In addition to this, it can also balance blood sugar, increase brain cell membranes, and support the formation of brain cells. You might not realise it but omega-3 can also put you in a better mood, improve memory and focus, and has been known to aid depression and dementia. Omega-3 can be found in oily fish such as salmon, eggs and avocado.
Antioxidants
Lots of fruits, particularly berries, contain antioxidants. Especially strawberries, blueberries, and raspberries. A healthy amount of antioxidants is known to improve your brain health. Blueberries, especially, contain flavonoids that can improve cognition. A recent study discovered that schoolchildren who consumed wild blueberries improved their function, memory and overall mood.
Green Tea Supplements
Implementing green tea in your diet can prove to be very beneficial to your health but more specifically, energy levels. If you don’t favour the taste of green tea you can actually use green tea supplements. This is a very easy way to improve your focus and energy throughout the day.
Green tea has a fantastic track record in terms of health benefits. One of the key benefits is L-theanine, this is the non-protein amino acid found in green tea. This amino acid aids relaxation, particularly during stressful conditions where your focus may be challenged.
Magnesium
Magnesium is known for being a critical mineral that has been proven to support the body's function. Magnesium supports bone mass and improves blood sugar regulation. In addition, magnesium has plenty of other benefits that you might not be aware of. This includes less stress and less static through the body. You will be able to notice that you feel slightly calmer. In turn, this is what is required for you to reach levels of optimal focus.
Magnesium is also crucial for the conversion of lots of B vitamins into their active form and is known for improving long-term memory.
Incorporating Vitamins and Supplements into Your Diet
In an ideal world, you would easily be incorporating all the healthy foods and nutrients into your diet with ease. However, this isn’t always likely to be the case. This is why vitamins and supplements in the form of a pill have become a highly popular alternative for many people with busy and chaotic lifestyles.
However, prior to you taking any additional vitamins, it’s a great idea for you to consult with your GP to make sure that you are taking the right amount and more importantly, the correct amount.
As with anything, it is very much possible that you can always have too much of a good thing. With this in mind, make sure you have consulted a specialist and made a suitable plan in terms of what you’ll be taking.
POW Food: Ready-Cooked Meals Delivered to Your Door
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POW Food, we’re focused on powering wellness. We provide nutritionally balanced food that doesn’t compromise on flavour throughout London and across the country. Each dish is handcrafted by chefs using only the best quality ingredients. Our founder spotted a gap in the market for great-tasting, nutritious food for corporate clients and created POW to make sure your staff are well fed and looked after.
When choosing us, you also choose to help the world become a better place. We donate a percentage of every meal sold to City Harvest, who work to feed underprivileged children in London and donate weekly to food banks. In terms of caring for the environment, all of our packaging is compostable, biodegradable or recyclable and we are committed to ensuring our carbon footprint is as minimal as possible.
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