I get often asked if there are any specific superfoods on my daily menu that I eat to boost my performance and increase my energy.
Hell yes – there are many types of food I eat on a daily and weekly basis that are known to improve our cognitive performance.
Most of them taste delicious and are considered super healthy.
I want to share my 5 most recommended superfoods with you. If you are vegan or vegetarian, you might not be a fan of all of them, but don’t worry – there are plenty of vegan/vegetarian alternatives available.
1. Avocado (my favorite superfood)
Avocado is rich in Vitamin B, C, K, folate and potassium (controls blood pressure). Besides, it is loaded with monosaturated fat = healthy fat for our bodies. Avocados also contain a lot of healthy antioxidants like Lutein, which protects your eyes.
Due to the fiber in avocados, you feel full for quite some time after eating it.
Avocado is definitely one of the most known superfoods on the planet.
Besides all, avocados are healthy & delicious. Oh, and there are many ways to prepare them (link).
I eat Avocado at least 2-3 times a week!
2. Salmon with lemon
Salmon is probably one of my favorite fish.
It’s full of healthy omega-3 fatty acids which keep your brain running smoothly and improve your memory.
Fish oil is also known to lower triglycerides levels, blood pressure and cholesterol levels.
The common belief is that most people don’t get enough fish oil on a daily basis. I’ve used to believe that eating fish now and then is more than sufficient.
Well, I was wrong!
When I intentionally increased my fish intake to test my performance, I’ve almost immediately noticed the difference.
I usually squeeze half a lemon (one of the main sources of Vitamin C) on the Salmon. This adds a bit of flavor and a lot of Vitamin C.
It’s a great superfood combo!
Besides eating Salmon 1-2 times a week, I’ve also added omega-3-supplement to my diet.
For those who are afraid of getting too much mercury to your body, please check out the following list of fish containing the highest amount of mercury.
3. Eggs + Tomatoes + Extra Virgin Olive Oil + Rosemary
Eggs contain a large amount of choline which is an important macronutrient for normal brain development. Eggs are also a great source of Vitamin A, B & D.
If you mix eggs with tomatoes (which contain a powerful anti-oxidant) and extra virgin olive oil (which improves your memory and learning), you have a powerful combination that’s easy to prepare and will definitely boost your cognitive performance.
I usually eat 2-3 eggs with tomatoes every 2-3 days. I often use the Rosemary herb (good for your brain) to enrich the taste.
4. Wholegrain cereals (with Almond or Soy milk) or Oatmeal + Blueberries + Nuts + Goya berries
Now that’s a powerful superfood combo!
Oat contains a lot of fiber, which stabilizes blood glucose level. Oats make you feel full longer, they contain a lot of minerals and even some proteins.
Breakfast cereals are usually highly processed with a lot of added sugar, which is definitely a NO GO for us. But if you find a high-quality whole grain cereal and you eat them with unsweetened almond or soy milk, you’ll do yourself a big favor.
To make your meal even healthier, add some blueberries. They contain a lot of vitamin C, K, fiber and even manganese. Blueberries are known as one of the strongest anti-oxidants on the planet.
Oh, and some studies show that blueberries maintain brain function and improve our memory.
Feel free to add some raw walnuts, brazil nuts, almonds (which are high in healthy fat, proteins and fiber) to your meal.
Goya berries (one of the well-known superfoods) are high in Vitamin C and fiber, and they also contain some Vitamin A and iron. Goya berries are known antioxidants that can help maintain high energy.
All that being said, you have a powerful breakfast or dinner alternative in front of you to boost your performance.
If you ask me when is the best time to eat cereals or oatmeal, I’d have a hard time answering this question. Here is the thing: If you eat them in the morning, you’ll get a lot of energy during the time when most people are highly productive (from breakfast until noon).
On the other hand, if you go for a breakfast that is higher in calories and fats, but lower in carbohydrates (and you eat carbs for dinner), this might positively impact your sleep.
I more often eat a high-fat breakfast and high carb dinner and I definitely spot positive results.
5. Turkey with Broccoli and Linseeds
Broccoli is a popular superfood that contains phytonutrients that may reduce cancer risk.
Turkey contains the acid called tyrosine which elevates levels of dopamine. With added linseed (or flaxseed), you’ll get additional omega-3 acids in your body.
A powerful combination will keep your energy high, while you’ll stay healthy.
I often combine broccoli and linseeds with other vegetables like tomatoes, kale and more. I also suggest making a broccoli salad – it tastes delicious!
All right, so much about my favorite superfoods. There are other superfoods on the market that I’ll continue testing and combining. I suggest you do the same.
Stay energized and healthy!