the best snacks to fuel your brain

…it’s not just about mindfulness and having natural light in the office.

Many corporate businesses and workspaces are beginning to look at wellness in a different way; the aim is to empower people and look at prevention and longevity, according to the Fitwel rating (https://www.interiorarchitects.com/what-is-fitwel-and-why-should-we-care/) and the WELL being standard (https://www.wellcertified.com/about-iwbi/).

Here are some of the best snacks you should be taking to work that act as ‘brain fuel’ and will help to boost cognitive function during your working day:

Blueberries

Probably know by many for their antioxidant properties, blueberries have long been established as a ‘superfood’ due to their ability to protect the body from free radicals which can cause cell damage. As far as fruits are concerned, they have an excellent fibre / sugar ratio, meaning they are low in calories while helping to boost memory and cognitive function.

Walnuts

Rich in healthy fats, fibre, antioxidants, vitamins and minerals, they also contain significantly higher amounts of omega-3 when compared with other nuts. Omega-3 is an essential fatty acid, meaning you have to get it from your diet (as the body cannot synthesise it) and it can help decrease inflammation.

Chia Seeds & Oats

Chia seeds are tiny black powerhouse seeds that deliver a considerably large amount of nutrients with very few calories. They are high in quality protein and almost all the carbohydrate within them is fibre, which is indigestible by your body and therefore does not raise blood sugar levels or spike insulin. They also contain a large number of antioxidants and omega-3 fatty acids.

Pair them with oats in this ‘overnight oats’ recipe, one of the most nutrient dense grains you can eat, and you’re off to a great start to the day! Like chia seeds, they are very low calorie given their nutritional content, and also contain more protein and fat than most other grains; ideal then as a breakfast food as they’re likely to keep you feeling fuller for longer.

Oranges

It’s no secret that oranges are loaded with vitamin C, as they are one of the most popular fruits in the world. Despite their sugar content they actually come in low on the glycemic index (how quickly sugar enters your bloodstream) due to their high fibre content; a good reason to eat the actual orange and not just drink the juice with your breakfast!

Pistachios

Eating in-shell pistachios are an excellent way to promote mindful eating; shelling the nuts takes time making you slow down, and the leftover shells are also a visual clue of how much you’ve eaten. Loaded with more lutein and zeaxanthin (important antioxidants for excellent eye health) that any other nuts, these also do a great job of improving cognitive function.

Sesame Seeds

These tiny seeds are rich in several nutrients such as zinc, selenium, copper, iron, and vitamins B6 & E which all have a crucial part to play in the function of your immune system. And while your immune system works with white blood cells to recognise and attack invading microbes, some of these nutrients are also required for normal red blood cell formation. So, make sure you avoid the office lurgy by adding a few tablespoons of these to your lunch, as a topping for porridge, or blend them into your morning smoothie!

Dark Chocolate

Good quality dark chocolate can actually be quite nutritious (as long as it’s consumed in moderation) as it is a good source of antioxidants and soluble fibre. It also contains small amounts of caffeine which may give you a little extra energy during that afternoon slump, rather than a sugar crash, due to its fatty profile. Cocoa has also been found to improve blood flow to the brain and can have a positive impact on verbal fluency and cognitive function.