It may not be the first thing in your mind, but the truth is that nutrition plays an essential role in entrepreneurial success. A study on 20,000 employees showed that those with unhealthy diets were 66% more likely to be less productive in their workplace than healthy eaters. And entrepreneurs know that this loss of productivity can negatively affect their business.
So what should you do? Start with choosing a healthier diet and commit to it every day. In fact, there are some vitamins and minerals that play a significant part in increasing concentration and productivity. Here are 7 micronutrients that can boost your focus at work.
1. Thiamine (Vitamin B1)
Nutrients like B vitamins have been widely studied for their use in brain development and function. One example is Vitamin B1, also called thiamine.
Thiamine helps in the production of energy from carbohydrates and is an essential nutrient for proper brain functioning. A deficiency in vitamin B1 can lead to different mental problems, such as confusion and short-term memory loss. You may get this vitamin from cereals, yeast, beef, pork, beans, cauliflower, and asparagus.
2. Pyridoxine (Vitamin B6)
Vitamin B6, also called pyridoxine, regulates your mental function and impacts different signaling molecules that control depression and anxiety. A deficiency in vitamin B6 can lead to a high level of an amino acid called homocysteine. This homocysteine, if not regulated, can trigger neural damage resulting in cognitive impairment like dementia and brain atrophy. This can be avoided by supplementing vitamin B6 or eating foods rich in pyridoxine, like tuna, salmon, papayas, and green leafy vegetables.
3. Magnesium
Magnesium is the fourth most abundant mineral in our body; our organs need this to function. In addition, studies have shown that magnesium can help enhance learning and working memory. Fortunately, this mineral is present in many foods and beverages, including leafy vegetables, whole grains, and mineral waters. But if you’re low on magnesium, you may opt for dietary supplements and medicines.
4. Vitamin D
Vitamin D is commonly known for its role in calcium metabolism and bone health, but there’s an increasing number of studies on its function in brain development. For example, vitamin D deficiency in adults is linked to cognitive decline, Parkinson’s disease, and even depression.
Few foods naturally contain vitamin D. The best sources are fish and fish liver oils, but you can also get some from egg yolks, cheese, and beef liver. In addition, some orange juice and dairy products are also fortified with Vitamin D.
5. Folate (Vitamin B9)
Folate is needed to produce and repair our DNA, which makes up our genes. It also plays a crucial role in breaking down homocysteine. That is why it’s critical to have enough folate during pregnancy or fetal development.
There’s a wide range of foods that naturally contain folate. Good sources of folate include dark green leafy vegetables, fruits, liver, whole grains, and eggs.
6. Omega 3
Omega-3 fatty acids are widely recommended because of their health benefits, like reducing the risk of heart disease. But did you know that it’s also essential for brain growth and development? Omega-3 fatty acids, especially DHA, participate in different neural processes for learning and memory storage. So get enough omega-3s from fish and sea foods.
Conclusion
Remember that a healthy diet goes hand in hand with a healthy lifestyle. Aside from obtaining these nutrients, don’t forget to get enough sleep and exercise regularly to boost your concentration and cognitive function.
