Long work hours and endless to-do lists can leave your brain feeling drained. When that midday slump hits, what you snack on your desk makes or breaks your productivity. Instead of reaching for sugary treats that lead to crashes, fuel your brain with brain-boosting foods that enhance your focus and mental clarity. Here are 10 smart snacks to keep you energized and focused throughout the workday.
10. Eggs
Looking for a brain food booster? Add Eggs to your work lunch, or keep some for snacking. Eggs are a good source of vitamins B6 and B12 that support brain health by regulating sugar levels. Eggs also contain choline, which creates a neurotransmitter to regulate mood and memory.
9. Green Tea
Swap your coffee for Green Tea at work for a much healthier approach. It also contains caffeine that you can get from coffee, as it may improve alertness, memory, and work performance. L-theanine, which is a compound found in Green Tea, can increase the activity of neurotransmitters that shake off anxiety. The drink is also rich in polyphenols and antioxidants that protect the brain from mental decline and avoid neuro-related diseases.
8. Dark Chocolate
Craving for sweets? You don’t have to avoid them completely; just make better choices! Start with Dark Chocolate which makes a good snack. They contain cacao, which is a type of antioxidant with brain-boosting effects. A 2018 study looked into the activity of the brains of subjects who had just eaten Dark Chocolate with 70 percent cacao. True enough, the researchers found that Dark Chocolate improves the plasticity of the brain.
7. Berries
Just like dark chocolate, Berries are a great food to keep your mind sharp as they also contain antioxidants. They help by reducing the inflammation of the brain and oxidative stress. Also, berries increase plasticity in the brain, which helps brain cells form new connections as it boosts learning and memory. You can throw in some berries in your yogurt cup or eat them as is.
6. Nuts
Instead of chips, you can snack on Nuts while working. Why? Nuts are rich in omega-3 fatty acids and antioxidants. They’re also a rich source of vitamin E that protects your cells from oxidative stress. They also contribute to improved cognition and even reduce the risk of Alzheimer’s disease.
5. Pumpkin Seeds
Another work snack idea is Pumpkin Seeds, which you can even add as toppers for your lunch. Why? They contain an essential amount of magnesium for learning and memory. Pumpkin Seeds also have zinc, which is important to signal the nerves and stay alert, along with copper, which helps control these nerve signals.
4. Oranges
Oranges are packed with the essential amount of vitamin C, which the brain needs for attention and decision speed. Vitamin C is a powerful antioxidant that reduces the free radicals which damage your brain cells. So, make sure to throw some Oranges in your lunch bags to snack on while at work.
3. Broccoli
Make sure to include Broccoli on your work meal plan as they’re found to be rich in vitamin K. This vitamin is known to improve cognitive function and brain power. Broccoli also has a compound called glucosinolates that helps break down brain chemicals and acetylcholine, which we need to keep our memories and brains sharp.
2. Wholegrains
Your brain needs fuel to work and this fuel is called glucose that you can get in Wholegrains. They’re found to have low GI, which releases energy steadily into your bloodstream. This explains why there are days that you feel like you’re mentally alert. Wholegrains come in the form of bread, cereals, and pasta, but make sure that you’re not purchasing those white-colored ones.
1. Avocado
Avocados are a rich source of monounsaturated fats that contribute to the wellness of our blood flow. A healthy blood flow leads to better cognitive function as it keeps your brain working effectively. Avocados are also rich in vitamin K and folate, which improves your brain’s function, particularly in memory and concentration.