December 08, 2020 · Written by Foodtolive Team
Brain Power Snacks To Boost Your Productivity
Our brain works hard round the clock. We all strive to have a clear head, sound mind, and a good mood. Sometimes our brain seems to be very demanding. So what brain food snacks are for daily consumption? Who needs to eat snacks to empower brainpower?
Our body requires healthy food as much as water. Regardless of age, people should consume healthy snacks to boost brainpower.
Here is the Must-Have List of Brain-Healthy Snacks:
- Nuts
- Dried fruits
- Carrots
- Chocolate
- Pumpkin seeds
Many cultures use NUTS as a brain snack or as an ingredient in some meals. The most recent scientific research confirms that these products are an integral part of a healthy diet. If you consume nuts regularly, you will see that they provide tangible benefits for the body.
Cashews are extremely rich in thiamine and phosphorus, which will help mental workers to dodge rapid fatigue.
Hazelnuts contain linoleic acid that lowers blood cholesterol levels and serves to prevent multiple sclerosis. This product is effective in dietary nutrition. It satisfies hunger for a long time and can replace one full meal.
Brazil nuts are the real giant among the other nuts. Rich in saturated fats and selenium, it is the ideal brain-healthy snack for children. You can also eat a mix of dried fruits which is so popular nowadays. This nutritious combo has the right balance of three essential things: healthy fats, proteins, and carbohydrates.
Pistachios contain fewer fats and calories than other nuts; however, they have the highest levels of unsaturated fatty acids, potassium, and carotenoids – substances known for their antioxidant and anti-inflammatory properties.
Choose any of the nuts mentioned above, and the benefits to your body will be noticeable. The choice relies on your taste. Do not forget that most of the nuts and seeds are high in calories, and it is essential to follow the rules of their use – no more than 30 g per day.
Consumption of DRIED FRUITS is vital to your body since it gives a lot of benefits. Experts say dried fruits contain more vitamins and valuable elements than fresh fruits. In the absence of water, healthy micro and macronutrients in dried fruits are higher than in ordinary fruits. In particular, dried fruits are rich in potassium and magnesium, useful for maintaining the cardiovascular system’s diligent work.
Nevertheless, dried fruits have high fructose and sucrose content, which is risky for the condition of blood vessels, pancreas, and liver. A large amount of dietary fiber in dried fruits provokes bloating and flatulence.
So what is the best brain food snack among the dried fruits? Pitted prunes and dark raisins are the favorites. Due to the rich content of antioxidants, anthocyanins, and polyphenolic compounds, their regular consumption inhibits aging, and why doesn’t want to stay young forever?
Carrots stimulate the mind and restore the nervous system due to the high content of potassium and phosphorus.
Are you feeling Nervous? Eat a piece of chocolate to calm down.
Scientists claim that chocolate has a positive effect on brain activity. Merrill Elias, the psychologist whose research aimed to monitor the relationship between blood pressure and brain activity, figured out that people who ate chocolate at least once a week tended to show better mental abilities.
Why does our brain love chocolate?
There is no precise answer to this question; however, we should mention several hypotheses. Nutrients found in cocoa and chocolate – flavonoids – have a positive effect on brain function. If you eat these nutrients, you increase blood flow to the brain, which improves its function. Like tea and coffee, chocolate also contains organic compounds of methylxanthine, which improve various body functions like concentration. Researches point out that the chocolate benefits act immediately after its consumption.
What about Seeds?
Pumpkin seeds are an excellent source of the amino acid tryptophan. It ensures the production of serotonin that is essential for a good mood and healthy sleep. It also contains zinc that improves your memory, and reduces fatigue.
Proper Consumption
Please Bear in mind that despite the healthy benefits of snacks for brain power, excessive eating is never a good idea. You should consume no more than 100 grams of nuts. The daily dosage of nuts is 30-40 g.
Experts suggest the following figures:
- almonds – 14 nuts,
- cashews – no more than 10,
- hazelnuts – 10 nuts,
- peanuts – 17 pieces,
- pistachios – 29 nuts,
- walnuts – 13 nuts.
Regarding dried fruits, the recommended daily dosage is up to 30 grams per day. That is to say, one tablespoon of raisins, for example.
The daily consumption of carrots is 200-300 grams. It means that one medium carrot is enough to get a therapeutic and prophylactic effect. Did you know that you can get yellowing of the skin, weakness, headaches, dizziness, nausea, and drowsiness if you eat a bit too much?
Nutritionists recommend consuming chocolate often, but little by little. 30-50 grams of dark chocolate is an ideal daily dosage both for men and women. Doctors also advise eating milk and white chocolate no more than 20 grams per day and no more than 30 g of pumpkin seeds (50 g of fats in 100 g of pumpkin seeds).
Overall, we used to think that snacks are harmful as the very word “snack” is usually associated with fast food. We all munch on something during the day: popcorn, chips, snack bars, cookies, even if we are not hungry. Such food consumption can lead to overweight or cause skin rashes, gastrointestinal problems, and even diabetes.
Taking into account the information mentioned earlier, let’s summarize.
Top three benefits from brain food snacks:
1. Balancing blood sugar levels.
2. Supporting attention and mental productivity.
3. Preventing fatigue and hunger.
