by Sam Suko

Nutritional snacks to keep you alert all day

Nuts are great for vigour

Nuts form a substantial part of the nutritional snacks which are designed to keep you alert all day.
Nutritional snacks
Whether you facing a fast-paced day at the office or a desk piled with work, your body requires regular snacks to keep it fuelled and alert.
Choose nutritious snack instead of high-carb, high-sugar substitutes.
You could say that our brain is the ‘greediest’ organ in our body, as it needs constant nourishment to function at its best.
So, instead of ‘feeding’ it a quick pie, white bread sandwich, packet of chips or a chocolate muffin, here is what you should rather be snacking on to help keep both your brain and body satisfied. 

Nuts: Cashews, almonds, walnuts and pecan nuts
Cashew nuts are high in magnesium, which aids energy production and transport in the body and therefore helps the brain function optimally.
Almonds are high in riboflavin, which helps boost memory, and walnuts contain 15-20% protein and are packed with omega 3 and 6 fatty acids, vitamin E and B6 – so they’re an excellent source of nourishment for your nervous system.
Finally, pecan nuts provide choline, which is important for memory and brain development. 

Berries: Blueberries, strawberries and blackberries
Micronutrients and phytochemicals contained in blueberries are thought to support brain function and aid memory and cognitive skills including attention and learning.
Strawberries contain powerful antioxidants that can improve the ability to communicate, and blackberries help protect our brain from oxidation (a natural process in the body), which in turn fights degenerative brain diseases. 

Seeds: Pumpkin seeds, sunflower seeds
Seeds help boost your mood and brain power, and they contain important amino acids that the brain converts to serotonin – that magical ‘happy’ hormone.
They’re also high in B vitamins, which help improve memory.
Pumpkin seeds and sunflower seeds are good choices.
Pumpkin seeds are packed with zinc, vitamin A and E and omega 3 and 6 fatty acids – all of which the brain literally ‘laps up’. 

Green tea
Green tea is naturally caffeinated, and helps enhance memory and focus, fights fatigue, and helps maintain positive mood states.
Green tea also contains polyphenols, which supply our body with glucose, and which have been linked to the prevention of cancer and heart attacks. 

Avocados are packed with monosaturated fats, which contribute to healthy blood flow – the main requirement for a healthy brain.
They also keep you from bloating up after a big lunch. Do not overdo it, though; you only need a quarter to half an avocado a day to reap the benefits. 

Yoghurt – even the low-fat variety – is rich in calcium, which helps improve nerve function.
It also contains amino acids, which help improve mental alertness and memory. 
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Issue 16


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