As professional women, it’s essential to prioritize mental performance and overall well-being to stay on top of our game. 

When asked what they want, most professional women respond that they want:

• A happy, healthy family

• Reliable relationships

• Work that is meaningful and satisfying

• Balance between life and work

• To feel valued in and out of the workplace

• Opportunities for career growth and development

• To help others and be part of a community 

I’m sure no one would disagree with a definition of success that includes raising happy, productive children, pursuing meaningful work, and contributing to the world around them.

But how can a professional woman (or man, for that matter) maintain their mental prowess, improve focus and productivity, enhance their memory, and prevent cognitive decline to attain (and maintain) the success and work-life balance that so many strive for?

One way to do this is by paying attention to their diet.

I get how difficult it can be after a long stressful day to even conceive of having to cook dinner once you get home. You’ve been at it all day. You’re tired. And all you want to do is kick back and let it all go - even if only temporarily.

But you can’t. There’s more work to do, kids to pick up, soccer practice to drive to, laundry to finish… The list is endless. Now, add to that the question of what’s for dinner?

If you haven’t planned what you’re going to make or taken the necessary ingredients out of the freezer, you may not have any mental energy left to answer that question - leaving all the restaurants and drive-throughs you pass on your way home quite alluring.

But you stop. You know doing so won’t serve your best health - so what can you do instead?

You can start with small steps in the right direction by incorporating some of the following top brain-boosting foods to your day.

Top 5 Brain-Boosting Foods

Focusing on a healthy diet and incorporating some of the top brain-boosting foods can help professionals enhance cognitive function, focus, and productivity. 

Professional women, in particular, have unique needs. As I understand these needs, I decided to curate a list of the top 5 brain-boosting foods that every professional woman should include in her diet - regardless of her goals.

1. Fatty Fish

Fatty fish, including salmon, trout, and sardines, are rich in DHA (docosahexaenoic acid), one particular omega-3 fatty and a major brain structural component. But what can DHA do for you? It can support brain health, improve cognitive function, and enhance memory. As a bonus, omega-3 fatty acids found in fatty fish are linked to a reduced risk of cognitive decline and can also help improve mood, which is crucial for any professional woman doing her best to manage and navigate high-stress environments.

2. Blueberries

I like to refer to blueberries as "brain berries" - for good reason. They’re packed with antioxidants, including flavonoids. Flavonoids have been shown to improve memory and cognitive function. The high levels of gallic acid (one particular polyphenol) in blueberries also have a protective effect on the brain. Whether added to your morning oatmeal or enjoyed as a snack, incorporating blueberries into your diet is a delicious way to boost brainpower and stave off cognitive decline. And who couldn’t benefit from that?

3. Broccoli

Broccoli is one of my favourite vegetables. It’s a cruciferous vegetable from the brassica family, including cauliflower, Brussels sprouts, and cabbage. Broccoli is a veritable powerhouse of nutrients that benefits the brain. It’s loaded with antioxidants and vitamin K — two nutrients known for their role in improving brainpower. Additionally, broccoli contains compounds called glucosinolates, which can slow the breakdown of the neurotransmitter acetylcholine, ultimately enhancing cognitive function and improving memory.

4. Nuts and Seeds

Various nuts and seeds, including walnuts, almonds, chia seeds, and flax, are excellent sources of vitamin E. Due to its antioxidant properties, Vitamin E is associated with a reduced risk of cognitive decline. Nuts and seeds are nutrient-dense foods that also provide healthy fats, including those omega-3 fatty acids we just mentioned. Adding a variety of nuts and seeds to your day can be a simple yet effective way to boost your brainpower while supporting overall health.

5. Dark Chocolate

Yes, you read that correctly – dark chocolate can benefit your brain! Dark chocolate contains flavonoids, caffeine, and antioxidants, all of which can enhance focus and concentration. The flavonoids in dark chocolate are particularly beneficial for brain health, as they can improve cerebral blood flow while promoting the growth of new neurons. When consumed in moderation, dark chocolate can be a delicious and indulgent way to support your cognitive function.

With our nutritional services for women, we recognize the importance of a well-rounded and brain-boosting diet for professional women. In addition to these top 5 brain-boosting foods, we offer personalized nutrition plans tailored to professional women’s needs. Our approach considers the demands of a busy lifestyle and aims to optimize mental performance through targeted nutritional strategies.

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Summary

By incorporating these 5 brain-boosting foods into your diet, you can take proactive steps toward enhancing your mental performance as a professional woman. 

Whether you incorporate fatty fish for omega-3s, snack on blueberries for their antioxidant properties, or enjoy a piece of dark chocolate for a cognitive boost, these foods offer delicious and practical ways to support your brain health. 

At HappiHuman, we are dedicated to empowering professional women to prioritize their well-being through nutrition and achieve their full potential in both their personal and professional lives.

If you’re a professional woman, stay-at-home mom, or student, taking care of your brain is crucial. If you struggle with figuring out what to eat or how to make a nutritious meal in the limited time you have available, contact us. We’d be happy to help with a personalized nutrition plan or a custom meal plan. We’re here for you, regardless of what you need.

You’re only a bite away from improving cognition and attaining your desired goals!   

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.