We all struggle with our concentration from time to time. We browse the internet, we message our friends and we tidy our rooms in an effort to avoid the task at hand. And even when we do get down to work, our brains don’t always work as well as we know they can. A simple task takes longer than it should and we just can’t seem to understand that crucial concept.

If you struggle with productivity, take a moment to consider your diet. What we eat has a huge impact on how our body and brain function. Junk food contains high levels of salt, sugar, white flour and low-quality fats. That can make you feel bloated and sluggish. Over time, it can also affect your brain, impairing your memory, your cognitive ability and your feelings of happiness. All of these factors can limit your productivity.

So what should you be eating to be more productive in college? Here are a few superfoods you should include in your diet if you want to get your work done in super-fast time.

Salmon

Salmon and other fatty fish contain high levels of omega-3 fatty acids. This type of fatty acid is found in high concentrations in the brain and is thought to improve memory and cognitive function. It also reduces feelings of depression, which as anyone knows, never helps your productivity. Big portions for lunch can make us sleepy so a modest portion of salmon and salad could really help you stay productive throughout the afternoon.

Nuts

Nuts are another great source of omega-3 fatty acids. What’s more, they contain protein, natural fat, antioxidants and vitamin E. They’re also a healthy snack and a good replacement for that bag of chips or bar of chocolate. Almonds and walnuts are some of the most brain-boosting nuts to choose.

Eggs

Ditch the cereal in favor of eggs at breakfast time. High in protein, they’re an incredibly healthy and filling option. They also contain a vitamin called choline which stimulates sensors in the brain and speeds up your reaction times – perfect when you need to meet a deadline.

Brown Rice

Brown rice (along with other whole grains like plain popcorn, whole-wheat pasta and barley) is a great alternative to standard carbohydrates. Your body takes longer to digest whole grains. This means you get a slow-release of energy throughout the day, rather than a spike and a dip after a meal. Therefore, you can stay concentrated for longer periods of time.

Dark Chocolate

Every food should be consumed in moderation. A whole bumper bar of dark chocolate will do nothing for your productivity. However, a few squares will give you a caffeine energy boost. It will also provide magnesium, which naturally reduces your stress levels leaving you better able to cope with your workload.

Fruit

Fruit contains sugar, which gives you a fairly instant energy boost. But the body takes longer to break down the sugar in fruit, compared to the sugar in a candy bar. This means you feel the benefits for longer. Berries are a great choice as they contain high levels of anti-oxidants, which improve memory and brain function.

Water

Not technically a food, water is worth mentioning because it is incredibly important to your productivity. It helps the body transfer nutrients gained from food around the body. It also keeps your blood thin, meaning your heart doesn’t have to work extra-hard. All of which, makes you feel energized and ready to face your work.

Diet has a huge impact on your productivity. Watch what you eat (and drink) and you could soon be completing your assignments to the best of your ability.

Rachel Jackson is a mother of 2 beautiful boys. She loves to hike and write about travelling, education and business. She is a Senior Content Manager at Bizset.com – an online resource of relevant business information.