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Home » Learn » Brain Food: What to Eat When Working for Optimal Performance

Brain Food: What to Eat When Working for Optimal Performance

brain food

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You’ve heard of the term “brain food” but, what are these so-called magic foods and how are they better for you than anything else? Is it true that certain foods make us smarter? While the items on this list aren’t likely to turn you into a super-genius overnight, they are incredibly good at keeping your brain powered, alert, and able to concentrate at the best of its ability. Just like an athlete who monitors their food intake to perform to the best of their physical abilities, overworked entrepreneurs can also benefit from understanding how to nourish their brains properly for better performance.

Stress Can Mean Bad Choices; Plan Ahead

People will usually sacrifice their health the moment that they become stressed out or too busy to make healthy choices. Knowing which foods to choose can keep you from making the wrong decisions at the store or even the vending machine. Grabbing a bag of potato chips and opting instead for a pack of pumpkin seeds can make a difference to your long-term health and short-term brain functioning. Both foods are easy and convenient to buy, however, one is far better for your brain health.

Read on to discover what you should be eating throughout your day to keep your physical and mental abilities at their peak performance.


Eggs are the best way for an entrepreneur to start his or her day. Eggs are rich in essential B6 and B12 vitamins, as well as including essential nutrients folate and choline. Choline is a micronutrient found in eggs, especially the yolk, that works with your body to regulate memory and mood. Choline works by helping to nourish the brain’s neurotransmitter which is responsible for short-term memory. So if you always forget where you left your keys, eggs can help with that.

Fatty Fish

The human brain is about 60% fat. Salmon, trout, tuna, and sardines are all high in omega-3 fat which is an important building block for brain functions and development. Plant-based omega-3 foods do not supply the same benefits because they are lower in DHA than fish. Therefore, if you do not eat fish, then it is essential to consider taking a fish oil supplement.

Green Tea

Caffeinated green tea provides a boost to brain function similar to coffee. However, green tea doesn’t just increase alertness and focus. It also contains a healthy amino acid called L-theanine. L-theanine can help with anxiety, which can be an adverse side effect from too much caffeine. Instead of opting for a second cup of coffee, it is much more beneficial to drink green tea. If you are sensitive to caffeine, it is important to stop drinking green tea after 2 pm so your sleeping patterns will not be interrupted.

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Blueberries, strawberries, and blackberries are all rich in antioxidants. These nourishing berries are said to help with our ability to learn faster and retain things easier. If you’re going to be learning a new system at work or if you’re being put in charge of a task you’re not familiar with, try adding some berries to your morning yogurt or oatmeal. Frozen berries are just as nutritious as fresh berries, which means you can enjoy their benefits all year long.

Vitamin C

You know to take Vitamin C at the first sign of a cold, but Vitamin C is also said to protect against Alzheimer’s disease since it helps fight off free radicals. This essential vitamin is found in oranges, tomatoes, kiwi, strawberries, guava, and bell peppers.

Leafy Greens

Leafy greens, such as spinach or kale, are nutrient dense foods that contain Vitamin C, antioxidants, and Vitamin K. These greens can also help lower cholesterol and slow mental decline with age. For lunch, if you don’t want to opt for a whole salad, then order one on the side instead of fries.


Foods that are high in protein are great for concentration. Proteins include lean meat, poultry, and fish, as well as cheese, eggs, and protein bars. Reaching for a protein-rich snack or sitting down to a high protein meal is a much better choice over carb-heavy meals or sugary snacks. Sugar and carbohydrates, while fine in moderation, are more likely to give you an immediate sugar rush only to crash a short while later.

What to Steer Clear of

In addition to the healthy choices above, it is important to note that you should also limit trans fat intake. To find out if a portion of food is high in these unhealthy fats, you can look on the label for the words: hydrogenated, shortening, or partially hydrogenated.

By adding these healthy and delicious foods to your everyday routine, you will soon find yourself more capable of taking on your day, problem-solving, and you might even notice yourself becoming more friendly and positive!

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