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Increase Your Productivity Through Nutrition!

quick lunch

Sudden fatigue, lack of concentration, depression… here are a few nutrition tips to increase your productivity!

1.    Omega-3 and vitamin D combination

Omega-3 acids found in fatty fish such as salmon, tuna, herring, or cod are known to preserve memory and help fight symptoms associated with seasonal depression. Consume one 150 g portion at least twice a week.

Vitamin D is also said to play a role in maintaining cognitive faculties and mood. Because it is produced by our body through sun exposure, at this time of the year it is better to get more of it from our nutrition by consuming fatty fish, milk, margarine, or enriched beverages such as soy beverages. If you can’t meet all your needs through nutrition, talk to your doctor or nutritionist about adding a liquid supplement!

2.    Water-based fruit and vegetables

One of the main drags on your concentration at work is your hydration level. Perform a small test: bring a water bottle at work, fill it with water, herbal tea, tea, or even coffee, and drink frequently (without exceeding 2 cups of coffee or 4 cups of tea for women of childbearing age, and around 4 cups of coffee or 6 cups of tea for any other adult – and less if another source of caffeine is consumed on the same day). For snacks, choose foods which contain a lot of water, such as watermelon, cucumber, celery, or grapes, and give me feedback!

3.    Iron-rich foods

Iron is a mineral essential to the transportation of oxygen within the body. People who do not consume enough iron feel tired, weak, and have a hard time concentrating. In these conditions, it is almost impossible to be at the peak of your productivity! To ensure an adequate intake, favour foods such as lean red meats (bison, musk ox, caribou, red deer, wild boar, wapiti, lean ground beef) and poultry, seafood (clams, oysters, shrimps), dark green vegetables, such as kale, spinach, and broccoli, as well as legumes and whole grains. To get a better absorption of this nutrient, combine it with a source of vitamin C, such as a citrus fruit.

4.    Probiotics

Cold and flu certainly don’t rhyme with productivity. To prevent these illnesses, add these little beneficial bacteria to your nutrition. You can only benefit from them, as they enable the body to fight the proliferation of harmful germs, therefore stimulating your immune system and bowel function. Get plenty of them by choosing fermented dairy products, such as yogurt, kefir, and beer yeast, or you could even consume a probiotics drink with a much higher concentration, such as Bio-K Plus.

Now, it’s your turn to share your tips to increase productivity!

By Alina Petre

Alina Petre

Nutritionist and nutrition coordinator, Alina has been part of the Nautilus Plus team since 2011. Holder of a bachelor’s degree in nutrition from McGill University and a diploma in sports nutrition through the International Olympic Committee, she is also a member of the Ordre Professionnel des Diététistes du Québec. Passionate about nutrition as much as about sports, she is currently completing a master’s degree in sports nutrition in Stirling, Scotland. In addition to working out regularly and taking part in various physical activities, from climbing to surf without forgetting yoga, Alina loves sharing her nutrition tips and tricks. Her objective is to make nutrition simple and accessible to everyone in order to have as much impact as possible on your daily routine!

Increase Your Productivity Through Nutrition!is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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