Since working from home, we’ve become big snackers. Everything from granola bars to chips, pretzels, candy, and veggies w/ dips! Sometimes, these foods can cause us to feel sluggish, slow and fail to give us the energy boost we so desperately need halfway through the day. The one thing many of the snacks have in common is their convenience. Most of these foods are non-perishable and require very little preparation before diving in. Staying home all day focusing on our screens and work can be mentally and physically exhausting. So, we’ve compiled a list of brain food that can help promote memory and productivity during the workday. As a bonus – these snacks require minimal effort, so you can whip up these foods in between Zoom calls!
Let’s start this article on a sweet note! Dark chocolate is a surprising food that you might not expect to be included on this list. Dark chocolate is a delicious treat you can enjoy that also provides great nutritional value! This is a great choice to have in between breakfast and lunch, especially if you are someone who enjoys a cup of coffee (or two or three!) Dark chocolate contains caffeine, so munching on a square can help give you a supplemental boost in addition to your cup of joe.
Dark chocolate contains flavonoids, which are known to significantly boost your brain performance! Flavonoids gather in the part of the brain that controls memory. So, be sure to grab a piece before you study for a big test or practice for a presentation for work.
Dark chocolate is also rich in antioxidants. This can lower your risk for disease and boost overall health! So, next time you’re in the chocolate aisle, grab yourself a bar!
Brands of dark chocolate to explore:
Greek yogurt started to rise in popularity a few years ago – and it’s no surprise why! This delicious snack offers a variety of benefits that will boost your overall health. Plus, you can enjoy this treat frozen, blended into smoothies, or on top of a delicious fruit parfait. It is a versatile brain food that you can enjoy every day.
This might come as a surprise, but yogurt is known for being packed with bacteria! (Don’t worry, it’s the good kind). This bacteria is more commonly known as probiotics. Probiotics help to improve our gut health which can also positively impact the brain! This creamy treat is said to help with stress, anxiety, and overall mood stability, making it a great snack during stressful days.
Yogurt is also high in protein, which can help you stay satiated during long days filled with back-to-back conferences. If you’re in need of a quick energy boost, Greek yogurt is a fantastic option!
Yummy ways to enjoy Greek yogurt:
Eating fruit is an amazing way to help improve your overall diet. It is filled with water, natural sugar, and some contain antioxidants! Bananas aren’t just popular amongst monkeys – they are also a great brain food to snack on during the workday. Bananas are packed with potassium and magnesium, which are said to boost focus and provide an extra boost of energy.
There are plenty of delicious ways to enjoy bananas. You don’t have to eat them right out of the peel! Try to dip the fruit in natural nut butter, add slices to your toast, or blend them into smoothies. You can even enjoy them in a mixed fruit salad! Feel free to get creative and find out what works best for you.
Avocados are not just a Gen Z trend. They provide an abundance of health benefits that are sure to boost your overall productivity and happiness during the workday! Avocados are known for being filled with healthy fats. The monounsaturated fat found in avocados can help promote blood flow to the brain, improving the overall function of the mind.
Avocados also help to lower blood pressure in consumers, which can prevent cognitive issues and improve memory. So, if you’re practicing for a big presentation for your boss, munch on an avocado snack while preparing!
Avocados can be enjoyed in a variety of ways. Your first thought might be to incorporate more guacamole into your diet, and while this sounds awesome, you can enjoy the fatty fruit during other meals, too!
Kale-yeah! Kale is a popular superfood often seen in smoothies, soups, and other nutrient-rich recipes. Some of us love it. Others can’t stand it! The good news about this leafy green is that the flavors can be masked by other ingredients when whipping up a recipe. Kale has a subtle yet bitter taste, so if you don’t enjoy it in your salads, you’re not alone! There are many other ways to enjoy this superfood and give yourself a brain boost.
Forbes published an entire article featuring the benefits of adding kale into your diet. Studies show that kale helps to sharpen cognitive function while providing valuable nutrients to the brain and eye tissue. Kale contains a unique nutrient called lutein, something that our bodies cannot produce on their own. Consuming this nutrient is said to have a positive impact on brainpower!
Now, let’s talk about some tasty ways you can incorporate kale into your daily diet. If you can’t stomach kale being the main ingredient in your salad, don’t worry! There are many other recipe options you can explore.
Nothing like a little cheese and pasta to cover up the taste of kale, right?
Have you ever heard of a “sugar rush”? Sugar gives our bodies a boost of energy to get through long days. Specifically, you should try to incorporate fruit in your diet, not regular granular sugar. Fruit is filled with natural sugar that helps fuel and energize the body. Sugar can enhance alertness, boost memory, and improve mental ability.
So, go ahead and throw some berries into your morning cereal! You can also enjoy a cup of fresh fruit juice or a smoothie to go alongside your morning coffee. There are endless ways to enjoy tasty fruits throughout the day.
Nuts are a great snacking food, and they can be incorporated into almost any meal! They are a great source of vitamin E and zinc – which can also help combat illness and strength your immune system. Everyone needs a little extra help in the health department these days!
Nuts contain fiber and protein too, so they will give your body a long-lasting, sustainable boost of energy. These are a great snack to enjoy before a long conference, while studying for an exam, or to hold you over on your long commute! Studies show that the vitamins and minerals found in nuts can help improve overall brain function, which makes them a perfect candidate for this list.
There are a variety of different ways you can incorporate nuts into your diet, such as:
If you are looking for an energy-packed beverage to pair with one of the food options above, green tea is the way to go! If you are someone who gets the jitters from coffee but still craves a boost of caffeine, green teas can serve as an excellent alternative. Green teas have significantly less caffeine than coffee, so you’ll still get a boost without the crash or headache. This liquid brain food also contains antioxidants for an extra surge of focus and concentration!
There are many different brands of green tea out there. You can pick up a box at your local grocery store and give it a try!
In a research study conducted by Harvard University, it was found that fatty fish is a fabulous brain food! Salmon is a great option, and it can be prepared in many different ways, such as wrapped up in a sushi bowl! Fatty fish has omega-3 fatty acids, which are healthy forms of unsaturated fats.
If seafood isn’t your thing, you can explore other options such as supplements to help boost your nutrient intake!
What are some foods that help give you an energy boost? Comment down below and let us know your favorite recipes! We would love to hear from you.
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