When we’re working as hard as we can to stay on top of every project, deadline, and the million other things that demand our attention, sometimes the thing we neglect most is proper nutrition. Hence, we tend to forget to eat and all of the sudden our bodies weaken and our brain’s not working.
The irony: by neglecting to eat a balanced diet and choosing to keep healthy snacks for work, we’re actually denying our brain the nutrients it needs to work properly in the first place. In other words, it might take less time to eat junk food at the office, but doing so actually makes it harder to do our jobs effectively.
Discover 13 healthy brain Snacks that boost Memory:
1. Whole grains
Our ability to concentrate and focus starts with an adequate supply of energy to the brain in the form of glucose. By choosing whole grains, with a low-GI, that release glucose slowly into the blood stream, you’ll feel mentally alert all day. Some good options include wheat bran, oatmeal, and whole grain breads, pastas, and cereals.
Fish is chocked full with omega-3 fatty acids, which are clinically proven to optimize brain function, preserve cognition, boost memory, prevent heart disease, and reverse age-related loss of brain function.
There’s significant evidence, most notably from Tufts University, showing that eating blueberries may improve cognition and promote memory.
Always eat your carrots! Not only are they good for your eyes, but they’re a great way to fuel your brain. They contain high levels of luteolin, a compound that reduces age-related memory deficits and inflammation in the brain.
5. Go nuts
Nuts are a great source of Vitamin E, a vitamin proven to prevent mental decline, based on a study published in the American Journal of Epidemiology.
Avocados are a great source of omega 3 and omega 6 fatty acids, known to increase blood flow to the brain, reduce cholesterol, and improve antioxidant absorption. Avocados also contain vitamin E which can protect the brain from free radical damage, and also vitamin K and potassium, which can reduce the risk of stroke.
7. Dark Chocolate
Loaded with antioxidants, chocolate has been known to boost mood and ease pain, but the flavonols in chocolate have also been shown to improve blood vessel function, which improves brain function and memory.
A recent study at the University of Innsbruck in Austria found that participants that drank two cups of coffee per day improved memory, reaction time, and neuron signaling, more than the control. More notably, the 676 daily coffee drinker participants experienced less mental decline than nondrinkers over a ten-year period.
9. Whole Eggs
Eggs great for brain power, especially the choline-rich yolk. A recent study found that people with diet’s high in choline scored higher on verbal and visual memory tests, and are less likely to develop dementia. Choline can also help by aiding in constructing our “memory” neurotransmitter called acetylcholine, and it can lower homocysteine.
Increase cognitive function and boost brainpower with broccoli, a great source of vitamin K. Chop them, and eat them raw at the office. Pair with hummus for a awesome, energy boosting snack.
11. Pumpkin seeds
Zinc is vital for enhancing mental agility and memory. Just a handful of pumpkin seeds a day is all you need to get your recommended daily allotment of this super vitamin.
The natural nitrates found in beets have been found to improve blood flow throughout the body, most notably the brain, improving focus and concentration.
Walnuts are a brain power food loaded with Vitamin B12 and B6, shown to prevent memory decline by eliminating homocysteine in the blood. They’re are also loaded with omega-3 fatty acids, which have been shown to improve your memory function as you age.
A 25-year Harvard study, of more than 13,000 women, showed that eating high amounts of leafy green vegetables caused less age-related cognitive decline. Kale was among the most impressive in the study.
So instead of bringing donuts to the office, consider one of the healthy brain food snacks listed below instead. You’ll have a much more productive day at the office because of it.