Brain Boosting Snacks to Keep You Energized at Work

Business people meeting around conference room table
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A day at the office can be particularly exhausting. But what do you do when the boss calls for a late meeting and your energy is zapped? You might take a minute to think about how to give your brain a quick boost.  Should you head to the break room full of sugary snacks? This is the time when you really need a satisfying, brain-boosting snack that will lead you to success. 

Certain foods not only help hunger, but they can also fuel your body with long-lasting energy to nourish your brain.

 Even those with allergies have a large variety of foods to choose from when it comes to an afternoon pick-me-up. Pick your favorite healthy snack and be sure to keep them handy in your office in time for the next big meeting.

Energy-boosting Snacks

Keep these munchies on hand at the office or when you are on-the-go.

  • Pumpkin seeds. Have these plain or combine in a trail mix, either way, they are delicious!  A handful of these crunchy, salty seeds is packed with the daily recommended amount of zinc, which is vital for enhancing memory and thinking skills.
  • Nuts. Why not make a trail mix of different nuts, such as almonds, peanuts and cashews. Nuts are rich in vitamin E, which has been shown to play a role in preventing a cognitive decline. Additionally nuts are rich in protein, which plays a role in satisfying hunger. Those with a nut allergy can substitute spinach for a rich vitamin E option. Sunflower seeds can play this same role as well, as long you don't have an allergy to seeds.
  • Vegetables and salsa. Cucumbers, tomatoes or peppers, or whatever you choose will give you the crunch that you might be looking for without useless calories.  Dipping them in salsa can give you the taste, mild or spicy, that you might enjoy.  Salsa is perfect, as it is rich in lycopene, which is the antioxidant that protects against the free radical damage to cells that occurs in dementia.
  • Blueberries. Fresh or dried, blueberries will satisfy any sweet tooth! More importantly studies on blueberries have been found that their consumption is helpful in improving or delaying short term memory loss. 

  • Carrots and hummus. This refreshing snack has the perfect combination of crunch and smoothy richness. The carrots are rich in beta carotene, which is an antioxidant that has been found to reduce inflammation, which is believed to be a factor in brain deterioration. The hummus, made out of chickpeas, is rich in protein which satisfies hunger, as well as in magnesium, which enhances the speed at which brain cell receptors can transmit a message. (For those who might be allergic to any of the ingredients in hummus, substitute it with guacamole instead, as avocados are also rich in magnesium.)
  • Apples and yogurt. Green or red or yellow, pick whichever apple you prefer. The natural sugar and fiber in apples give you the energy boost you need while keeping your blood sugar stable at the same time. To make it even more refreshing, why not slice up the apple and dip into a yogurt. Yogurt is rich in protein to satisfy hunger and studies have shown that the probiotic nature of yogurt also enhances brain function as well. Those with a dairy allergy can opt for soy yogurt as an alternative to traditional yogurt.)
  • Whole grain crackers and low-fat cheese. Whole grain crackers will be the perfect way to give yourself a boost of energy that will keep your blood sugars stable, for longer lasting energy. Low fat cheese is not only rich in protein, but when broken down its amino acids will brain function. (Those with a dairy allergy can opt for soy or rice cheese, or rolled up turkey instead for a significant source of protein as well.)
  • Whole grain pretzels and hard boiled eggs. Whole grain pretzels are an easy grab and go snack that will give you the crunch with the perfect amount of blood-sugar-stabilizing energy. Pair it with a hard boiled egg or two for a snack rich in choline. Choline is a vitamin like substance in eggs that plays a significant role in brain development and the creation of memory stem cells. (If someone is allergic to eggs, pistachio nuts and wheat germ also contain choline. Perhaps incorporate one of these somewhere else in your diet.)

    So before you head to the office, be sure to throw some of these into your bag!  As you find yourself in need of a little energy to keep your brain going any or all of these will do the trick!