We are all busy these days, and boosting our productivity is key to success when it comes to job performance. If you are looking to work more efficiently, remain focused, or improve time management, consider eating a plant-based diet while also getting plenty of sleep and exercise. We’ll explore three ways incorporating a vegan diet into your daily routine can positively affect your job performance.
1. Complex Carbohydrates for Boosting Energy
Most of us know that refined carbohydrates, such as white bread, sugary cereals, and overly processed grains, can produce a spike in energy while satisfying hunger. Unfortunately, the energy spike is short-lived and usually followed by a crash, leaving you unable to concentrate and focus.
A vegan diet that is rich in complex carbohydrates that take longer to break down regulates glucose levels in the bloodstream to avoid rapid increases in blood sugar. Glucose regulation keeps energy levels steady throughout the workday. This results in better endurance and sustained focus that affects productivity and mood.
Examples of plant-based complex carbohydrates include the following:
- Fiber-rich fruits: apples, bananas, and berries
- Legumes: black beans, garbanzo beans, and lentils
- Nuts and seeds: flaxseeds, pumpkin seeds, and raw walnuts
- Resistant starch vegetables: chicory and organic potatoes
- Whole grains: brown rice, buckwheat, and whole oats
These vegan carbs digest slowly, resulting in more stabilized blood sugar and fewer cravings. You will be able to stay focused without the highs and lows or feeling hungry. Include complex carbohydrates in your vegan diet daily to improve productivity.
2. Protein for Supporting Brain Health
Proteins are essential building blocks for neurotransmitters in the brain. These are chemicals, such as dopamine and serotonin, that enable brain cells to communicate and help to stabilize mood.
The way to get more protein without eating animals is to include plant-based foods that are high in amino acids, the basic building blocks of protein. While meat, poultry, and fish are high in amino acids, they are also high in fat and cholesterol, as well as being very difficult to digest. You can get amino acids by incorporating certain foods in your vegan die, including beans, lentils, nuts and seeds, quinoa, tempeh, and tofu.
A high-protein vegan diet will keep neurotransmitter levels balanced. This, in turn, aids in remaining motivated and focused while preventing mood swings.
3. Vegetables for Oxygen Flow
Your brain and all the other muscles and organs in your body require oxygen to function optimally. We get oxygen by breathing and exercising. Yet, we also get it from consuming living foods, such as fresh vegetables that are high in chlorophyll and antioxidants, as well as vitamins and minerals. You really can’t go wrong with eating high-quality produce that improves cognitive function and reduces fatigue.
Antioxidant-rich foods help to combat free radicals, which are substances that can damage brain cells and impair cognitive function. Eating plant-based foods rich in antioxidants and vitamin C will keep your thinking clear and sharp. They also help to improve motor function by supplying oxygen and nourishment to your muscle tissue, so you have the stamina to perform your job well without feeling lethargic.
It is recommended that you include a minimum of five servings of fresh vegetables in your vegan diet daily. It is best to include a variety. Common vegetables to eat for better job productivity and overall health include the following:
- Cruciferous vegetables: broccoli, cabbage, and cauliflower
- Dark leafy greens: kale, rainbow chard, and spinach
- Herbs and spices: cilantro, ginger, and turmeric
- Root vegetables: beets, carrots, and sweet potatoes
- Squash: butternut squash, pumpkin, and zucchini
There are also fruits in this category that we sometimes refer to as vegetables that should be included: avocados, cucumbers, peppers, and tomatoes. Basically, eat the color of the rainbow every day, even if you eat at a restaurant.
By following these suggestions and tips, eating a vegan diet optimizes cognitive function, sustains energy levels, and boosts mental clarity to help you stay focused throughout the day. A well-balanced plant-based diet helps to improve your brain and body functions for better job performance.
