Snacking the right way is a definite must for staying on top of your brain power. Snacking can debatably make or break your mind. The good news is that snacks that will benefit your body and brain during the day are easy to prepare, delicious and affordable. Just remember to buy organic and local. I usually always have fruits, vegetables and nuts with me in small containers that easily can be next to me in the car and on my desk at work.
Brain Snack: (I buy these every time I am at the market and try to eat daily)
Blueberries: (If out of season, or mix in with black-/ cranberries, goji berry, acai berry or cherries)
Blueberries are the best brain booster. I always buy blueberries when I am at the market. They are rich in a myriad of the essential phytochemical in order words packed with antioxidants. The more we eat of foods with antioxidants, the greater the health benefits. They protect our cells from free radicals, and also reduces our risk of developing certain types of cancer.
Did you know that on average plant foods are 64 times higher in antioxidants than animal foods?
Almonds and Walnuts:
I eat a handful of nuts and seeds every day. They are fantastic for brain power and maintaining energy throughout the day. They contain a lot of protein up to 27 gram for a cup of mixed nuts + plenty of Vitamin E, high in Omega 3 and the essential DHA acids which is vital for your cognitive function.
Eating one banana every day, since they are amazing for overcoming potential depression due to high levels of tryptophan. Further they contain vitamin B6 and magnesium that can help you sleep well and relax your muscles.
Seeds: (Sunflower, Sesame, Chia and Flax seeds)
Seeds again contains a lot of protein, good fats, Vitamin E and stress fighting antioxidants, and magnesium. I usually add seeds to my nut mix, salads and in my oatmeal in the mornings.
I love tomatoes, and again they are easy to snack and I use them a lot for cookings too. Tomatoes contain lycopene an antioxidant that is good for your brain.
Cucumbers have tons of benefits for your brain and body. They protect your nerve cells from age related decline. Thus contain numerous antioxidants, including the well-known vitamin C and beta-carotene. Further they contain important vitamin B1, vitamin B5, and vitamin B7 (biotin) that are good for ease of stress. Also they can help prevent several cancer e.g. breast, ovarian and prostate cancers.
Black beans, Lentils etc.
I love black beans and lentils, and I usually get them dried and soak them overnight and cook the next morning. Adding a few herbs and spices to them. Canned beans is convenient I get them too, just look at the nutrients value, that can differ from dried beans. Beans are great for fiber, vitamins, minerals and protein. Also beans provide a steady, slow release of glucose to your brain, which means you have energy all day without the sugar crash.
I usually always have ingredients at home to make nachos and a great salad. Here are my favorites:
- Kale Scones
- Pasta Salad w. spinach, cherry tomatoes, asparagus, flaked almonds, and pesto
- Nachos w. black beans, pineapple/mango chunks, avocado chopped into cubes, lime, chunky corn salsa and vegan cheese
- Curried Chickpea Salad Sandwich w. avocado, parsley leaves, baby spinach
- Mix your own Salad with a base of spinach and kale adding e.g. seeds, beans
Dark Raw Chocolate
Pancakes w. fresh fruits
Black Bean Brownie w. dates, chocolate, banana, edible flowers