Are you also one of those who always feel hungry even after having a meal?
Especially during office or while working!
The fact is when we work hard and try to stay on top of every deadline and project, most of the time we neglect what is more important to our body. That is nutrition! When our body works more than our normal routine, it requires more nutrition. This era of dieting has even increased this problem.
Additionally, this has resulted in various mental health problems too like stress, anxiety, and other mental health issues. People lack proper nutrition due to dieting and maintaining health. However, the fact is our body needs proper nutrition for proper working. Do you know you can maintain your weight even while taking proper nutrients?
Snacks are one of the things that we can easily carry and eat anytime we want. When I say snacks, I am not talking about donuts or rolls; I am talking about healthy food snacks which will help you in the improvement of your mental health. Okay! Let me just ask you a simple question.
What would you choose?
- Choose low-nutrient food that might impact your mental health and overall health? Choose nutrient-rich food that will boost your overall health and memory?
So instead of carrying low-nutrient food, consider consuming healthy food in an appropriate quantity so that you can enjoy the benefits of eating them.
PS: For the prescription of quantities, consider taking help from a certified dietitian.
This blog cover 20+ snacks for the improvement of mental health and overall wellbeing.
20+ Snacks for Improving Mental Health
1. Blueberries
There is a study that shows that blueberry promotes memory and improves cognition skills. You can eat them raw, make a smoothie, and add them in pancakes! You can take them as you like.
2. IQ Bars
IQ bars consist of six nutrients that help in boosting brain functioning along with Omega-3 fats, magnesium, and flavonoids.
3. Chickpeas
Chickpeas are a great source of magnesium. They also help speed up message transmission in the brain and also relaxes blood vessels which work as a feeding tool for the brain.
4. Tomatoes
Tomatoes are a powerful source of lycopene and antioxidants. They help in protecting the brain from free-radical damage. They also help in reducing the risk of Alzheimer’s.
5. Pumpkin Seeds
Pumpkin seeds are a great source of zinc which is vital for the enhancement of memory and mental agility. Also, they are a source of super vitamins which means a handful of pumpkin seeds can keep you charged throughout the day.
6. Broccoli
Broccoli helps in increasing cognitive functioning and also boosts brain power. It is a great source of vitamin K. you can pair them with hummus or eat them raw.
7. Carrots
Eating carrots is not only good for the eyes but also fueling up your brain. Carrots contain luteolin which is a compound that helps in reducing age-related memory deficits.
8. Whole eggs
Eggs are so grain for increasing brain power. Studies show that people who eat eggs regularly are less probable towards developing dementia. It has certain compounds that work in improving memory.
9. Beets
Beets contain natural nitrates that improve blood flow in the body and improve concentration and focus. You can eat beets in the form of salad, juice, or roll.
10. Walnuts
Walnuts are known to be brain power food with Vitamin B6 and B12. They are used for preventing memory loss and they also help in eliminating homocysteine from the blood.
11. Kale
Kale is known as the most impressive leafy green vegetable for less age-related cognitive decline. Kale tastes delicious in soups, stir-fries, or salads. You can also buy kale chips from the market for healthy snacking.
12. Coffee
Coffee improves memory by strengthening neuron signaling. It has been proved in a study that everyday coffee drinkers experience less mental health issues than non-drinkers. To read how to take a mindful coffee break, click here.
13. Matcha
Matcha is a type of green tea with a unique taste that will increase your craving. Matcha contains various numbers of antioxidants that help in boosting brain activity. It does not only help professionals but also helps students to focus on their studies.
14. Quinoa
Quinoa is a great source of fiber and complex carbohydrates which helps in balancing the sugar of blood. Additionally, it also provides essential glucose to the brain. It is also a great source of iron and vitamin which helps in keeping the blood oxygenated.
15. Greek Yogurt
Greek yogurt has an excellent effect on brain functioning. Greek yogurt is loaded with calcium and protein that helps in brain-boosting. Additionally, it tastes fresh which works as a stress-reducer food as well.
16. Avocado
Avocados are an excellent form of omega 3 and omega 6 fatty acids which help in increasing the blood flow in the brain. They reduce cholesterol and improve antioxidant absorption. You can eat avocado in a form of salad, with hot sauce, soup, or as a guacamole dip.
17. Beans
Beans are an excellent source of fiber and carbohydrates. Bean provides glucose to the brain which protects our body from the risk of sugar spikes related to other sugar sources. They are rich in omega fatty acids and folate which helps in improved brain functioning.
18. Dark chocolate
Dark chocolate is loaded with antioxidants. It helps in boosting mood and easing pain. It also improves blood vessel functioning that in turn improves memory and brain functioning. To read how chocolate works as a stress reducer, click here.
19. Seaweed
Seaweed is known to be a powerful brain food as it is loaded with omega 3 fatty acids along with insoluble and soluble fiber. It is also a great source of folic acid which improves memory and cognitive performance. It also impacts mood positively.
20. Clementine
Clementines are sweet citrus food with loaded important nutrients like potassium, phosphorus, folate, calcium, vitamin C, and magnesium. Research shows that it also improves mental capacity for fighting degenerative conditions. It also helps in improving cognition skills. They also improve productivity and sharpen memory.
21. Whole grains
The capability of concentrating and focusing starts with an adequate amount of energy. Energy can only be taken in the form of glucose. By choosing whole grains as a snack, it will help to release glucose in the bloodstream which will help your body to stay active and alert throughout the day. Some of the whole grain options are oatmeal, pasta, cereals, wheat bran, and whole-grain loaves of bread.
I hope this blog helps you to find your favorite snacks for the improvement of your mental health. Comment down and let us know your favorite snack from the list.
Thanks for reading.
Reference:
1. http://anzmh.asn.au/blog/mental-health/foods-mental-health-wellness
2. https://www.verywellmind.com/foods-for-a-better-mood-89889
3. https://www.healthline.com/health/best-diets-for-mental-health
