Snacks are not just a yummy addition to our day, but they can also be a useful tool to help boost concentration and energy levels, especially around the 3pm slump!
They key is choosing snacks with the right nutritional profile to make sure they are supporting healthy blood sugar regulation, keeping appetite stable and supplying specific nutrients know to support concentration and brain health.
With that being said, here are 20 fuss free (and delicious) snacks which tick all of the above boxes:
- 1/2 avocado sprinkled with dukkah [avocado is rich in monounsaturated healthy fats helping with satiety and brain function].
- Boiled eggs with avocado and tomato [eggs contain choline which is used by the brain to produce acetylcholine, a neurotransmitter responsible for cognitive function].
- Can of chickpeas or packet roasted chickpeas [good source of protein to help with neurotransmitter production and fibre to regulate blood sugar].
- Small roasted sweet potato topped with coconut yoghurt, hemp seeds and berry compote [sweet potato contains B-vitamins which the body uses to convert the food we eat into energy and also assists with neurotransmitter production and hemp seeds contain healthy fats].
- Apple or pear slices with cottage cheese, dates, maple syrup and cinnamon [apple and pear contain antioxidants which increase blood flow to brain along with fibre to support satiety].
- Smoothie with milk of choice, cacao, banana and nuts [banana contains b-vitamins which help with neurotransmitter production and tryptophan a precursor to feel good serotonin and cacao is rich in flavonoids which can increase blood flow to the brain].
- Kale chips with hummus [kale contains folic acid, folic acid may assist with neurotransmitter synthesis, help to relieve tiredness and fatigue and assists with red blood cell production. Hummus contains protein & fat to help with satiety].
- handful of almonds and dried apricots [both a source of plant-based iron, if we are low on iron we can feel fatigued].
- Pineapple and turmeric smoothie [turmeric contains curcumin known to enhance BDNF a neurotransmitter important for cognitive function and pineapple contains vitamin C which the adrenal glands use to make cortisol our stress hormone].
- Turmeric and saffron roasted nuts [both turmeric and saffron have been found to positively effect mood and brain health due to their inflammatory effects].
- Roasted seaweed [contains iodine which is needed by the thyroid to produce hormones which impact brain function].
- Smoked salmon slices rolled with avocado, cucumber and carrot [salmon contains omega-3 fats which help with brain function].
- Handful edamame [also contains choline, as above used by the brain to produce acetylcholine, a neurotransmitter responsible for cognitive function].
- 1 roasted/steamed potato, cut open, topped with cottage cheese and avocado [source of choline, b-vitamins, complex carbs and protein].
- Bowl of blueberries drizzled with peanut butter and sprinkled with flaked almonds [blueberries are rich in flavonoids known to improve symptoms of cognitive decline and adding nuts helps to increase satiety].
- Peach and avocado salad with corn chips [peach is another source of flavonoids and when balanced with the healthy fat rich avocado makes for a brain boosting snack].
- Baked tofu cubes and mashed avocado with sprouts wrapped in lettuce cups [tofu contains not only protein for neurotransmitter synthesis but also choline and avocado supplies healthy fats, sprouts offer b-vitamins].
- Baked oats or muesli bars using oats [oats contain b-vitamins, fibre and complex carbs].
- Natural yoghurt with honey roasted strawberries and hemp seeds [strawberries contain flavonoids, hemp seeds essential fats and yoghurt protein!].
- Beetroot and feta dip with seed crackers [beetroot contains compounds which increase blood flow to the brain and seed crackers are rich in fibre and fats to stabilise appetite].