What we eat, how we eat and when we eat are key questions to increase our work productivity. It is not enough to sit eight hours a day in front of a computer to be more productive, there are other factors and one of them, an important one, is our diet. 

According to the International Labor Organization – ILO, an adequate and balanced diet increases our work productivity by 20%. “There is a clear link between quality food and high productivity”, is the main conclusion of a study carried out by this international organization. 

A study conducted by Brigham Young University, the Health Enhancement Research Organization (HERO), and the Center for Health Research, found that 66% of workers who follow unhealthy diets are more likely to be unproductive. 

Clearly, a healthy diet reduces the likelihood of getting sick and helps us prevent chronic conditions such as high blood pressure, high cholesterol, obesity or prevent a heart attack; and it will keep us with enough energy to face our work obligations. 

But what should we eat to achieve that extra 20%, according to the ILO, and to improve our productivity? 

“Having a healthy diet that includes a wide variety of whole grains, legumes, vegetables and fruits brings multiple benefits to our daily work routine, since it increases performance by increasing the intake of products with an adequate supply of energy and nutrients.”, suggests Chilean Bárbara Flores, head of the nutrition department at Edenred. 

In this sense, these are some of the foods that cannot be missing from our diet to conserve energy during the day and thus increase our productivity: 

• Vegetables: These help prevent sudden drops in blood sugar and help prevent certain types of cancer. Among the most beneficial are cauliflower, broccoli, cabbage, kale, tomatoes and carrots. 
• Avocado: Its healthy fats provide many benefits to the body and help improve concentration. It contains a monounsaturated fat called oleic acid that helps reduce cholesterol and is rich in potassium. It is an excellent fruit! 
• Almonds: They improve heart health and prevent the risk of some types of cancer such as breast and lung cancer. These nuts are high in fiber, protein and healthy fats that help reduce anxiety levels and include Vitamin E. 
• Salmon: Its high Omega 3 content helps prevent heart disease and is an excellent source of protein that helps us stay alert, maintain lucidity and improve our performance. 
• Egg: according a study published in Nutrition Today, Eggs are packed with protein and provide a steady, sustained source of energy because they do not raise blood glucose. 
• Banana: It is a fruit with a high nutritional value that provides potassium to our body. This mineral normalizes the water balance in the body and this has a direct impact on how well we can feel.  An investigation published in Plos One, showed that consuming a banana before a 75 km cycling test was as effective as consuming a carbohydrate drink in improving performance.

The way we take care of our body is also reflected in the tasks we perform on a daily basis. Hence the importance of having a healthy diet that helps us be better at our job. 

Bibliographic sources:

• Barbara Flores.
• International Labour Organization – ILO.
• Nutrition Today.
• National Library of Medicine.