Even though the benefits of proper nutrition have been researched and promoted for years, people worldwide are still ignorant regarding healthy eating practices.
For most people, eating food is a way of satisfying hunger cravings and staying alive. Not many people think of food as having any direct impact on their behavior, attitude, and way of living.
What most people generally think about healthy diets is that they are about strict limitations, restricting food servings and quantities, and not eating the foods they love. Nothing can be further from the truth.
Healthy eating is all about knowing which foods are good for your health and which foods are bad. It is about feeling great about your nutritional choices and improving your health.
For corporate employees, eating the right foods is of utmost importance as it can play a direct role in your productivity and mood levels. Proper nutrition can help improve concentration, focus and increase productivity and satisfaction at work. Without proper nutrition, the need to keep continually working for hours can cause brain fatigue and hinder memory, concentration, and focus.
Learn More - Health In The Workplace: Nutrition And Its Impact
However, in a workplace setting, it can be challenging to stick to healthy food choices due to workplace stress, group habits, and office celebrations. As such, self-discipline and dedication are crucial.
Although it is challenging to eat healthily daily, proper nutrition will soon become part and parcel of your life. You will quickly realize the positive effects of eating healthy at work, be it munching on a healthy snack or gorging on a nutritious lunch. Doing so will also help you steer clear of the tempting junk foods that your co-workers might bring to work.
To help you choose healthier foods at work, here are 11 brain food snacks that will boost your brain’s abilities and keep it energized throughout the day -
Nuts are widely known for their nutrient-rich profiles and their benefits for overall brain health. Walnuts, especially, are regarded as the king of all nuts for their proven health benefits. Besides resembling a brain, they are also one of the top brain-boosting foods.
They are rich in omega-3 fatty acids, especially DHA, that are known to prevent cognitive decline and improve memory and other brain functions.
Snack on a handful of walnuts whenever you are hungry at work to keep your brain healthy and reap all its other benefits.
Almonds are another type of nut that provides many health benefits. They are rich in vitamin E, B vitamins, calcium, potassium, and essential fatty acids. Vitamin E, in particular, has antioxidant properties that help reduce oxidative stress on the brain. Moreover, regular intake of Vitamin E has been associated with a reduced risk of cognitive decline as well.
To get the benefits of almonds, stash a pack in your office desk drawer and munch on them throughout the day. You can also top the salad you brought for lunch with some almonds for extra crunchiness and health benefits.
Apples are one of the healthiest fruits, and they are great for keeping your mind and body healthy. Quercetin, an antioxidant found in apples, can block free radical damage to different cells of the body, including brain cells. Quercetin may also help regulate blood cholesterol and prevent heart disease.
Also, regularly eating apples may reduce the occurrences of stroke and improve memory. Therefore, do as the old proverb says and eat an apple every day to keep health problems away.
Tuna is a low-calorie, high-protein food that is extremely rich in nutrients. Snacking on a can of tuna can have many benefits, such as increased energy and improved memory. Like other fatty fish, tuna is rich in omega-3 fatty acids, which have been proven to boost brainpower.
Snacking on a can of tuna can significantly improve the cognitive function of the brain and also help prevent and combat work-related stress and depression.
5. Sunflower Seeds
Nuts and seeds are often regarded as brain-boosting foods, and rightly so. They are rich in vitamin E, which is beneficial for cognitive function. Sunflower seeds, especially, contain high amounts of Vitamin E content, and they are tasty and nutritious as well.
Sunflower seeds also contain thiamin, choline, and selenium, which may help improve memory and brain function.
If you are in need for a crunchy and healthy snack at work, sunflower seeds are a great option.
6. Dark Chocolate
Chocolate has undoubtedly received a bad rap among health enthusiasts due to its high-calorie and high sugar content. But if eaten in moderation, chocolate, especially the dark kind, can be highly beneficial for health.
Dark chocolate is rich in antioxidants that help prevent oxidative stress. Snacking on dark chocolate with high-cacao content may help boost cognition, memory, mood, and immunity. Moreover, dark chocolate contains zinc, which is an essential mineral for the proper functioning of the body and mind.
Snack on a bar of dark chocolate the next time you feel hungry at work. Just remember not to over-indulge as it might cause weight gain and other unwanted effects.
Blueberries are one of the healthiest foods available, and they are rightly regarded as a superfood. They are extremely abundant in antioxidants, that as mentioned earlier, help block free radicals from causing damage to tissues and cells to prevent oxidative stress. Oxidative stress can accelerate the brain’s aging process, causing a decline in cognitive function.
Eating blueberries may also reduce the risk of age-related problems such as dementia and Alzheimer’s disease. Moreover, they make for a tasty and portable snack when you’re at work.
Eggs are trendy among athletes and fitness enthusiasts due to their high protein content and complete amino acid profile. They are usually eaten as breakfast food but can also be eaten as a snack.
Eggs are nutrient-dense foods that are rich in essential vitamins and minerals. They contain a high amount of B vitamins such as B6, B12, folate, and choline, which are all associated with good brain health. Owing to the presence of these vitamins, eating eggs may help delay cognitive decline and prevent brain shrinkage.
Snacking on a couple of hard-boiled eggs can prevent fatigue at work and also keep your mind motivated at work.
9. Pumpkin Seeds
Pumpkin seeds are rich in antioxidants that prevent free radical damage to the cells of the body and the brain. They are also a great source of essential minerals like magnesium, zinc, copper, and iron, which are all crucial for the proper functioning of the brain.
Consuming pumpkin seeds as a snack can be a great way to satisfy your hunger and boost your brain function at the same time. Moreover, by adding pumpkin seeds into your diet as a snack, you can reap all its benefits and keep neurodegenerative disorders at bay.
Broccoli has a reputation far and wide for being very healthy. It is a green vegetable rich in fiber, protein, essential vitamins, and minerals. It has a high vitamin K content, which may help improve memory. Also, the high antioxidant content in broccoli helps in the prevention of free radical damage.
Adding to all its benefits, snacking on broccoli at work can keep you feeling fresh and energized throughout the day.
Rightly a superfood on its own, kale is an extremely nutritious leafy green vegetable. It is one of the most nutrient-dense vegetables in the world. Being exceptionally high in brain-protecting antioxidants, vitamin C, and B vitamins, kale is hugely beneficial for the brain.
Kale can be added to salads, smoothies, or only as a snack. You can also find kale chips in the market if you don't like eating raw vegetables.
Supercharge your day and boost your productivity at work with one of these fantastic and healthy brain food snacks.