Eating a healthy diet is important for your brain health. There are several healthy brain food snacks that you can eat to power your brain for the long haul as well as to increase your alertness and concentration. This article will showcase 8 healthy brain food snacks that are easily prepared and can be brought to your next study group session. The last thing you need is extra work preparing snacks, so this listing shows healthy snacks that anyone can quickly prepare.
See also: How to Eat Healthy on a Budget
Why We Need Brain Food
Your brain needs energy in order to properly function and to allow you to concentrate to your full potential. Concentration and being alert is vital for every college student; especially when studying for exams. We have a steady ability to concentrate when our body has an adequate amount of glucose in our bloodstream traveling to our brain. Whole grains are good because they slowly release glucose throughout the day and that increases mental alertness.
1. Cucumber & Cracker Snack Bites
Cucumbers contain fisetin which is an anti-inflammatory flavonol that is important for brain health. The flavonol improves your memory and also works to protect you nerves from decline that comes with age. Pair cucumber slices with whole wheat crackers.
2. Seasoned & Toasted Pumpkin Seeds
Pumpkin seeds are an excellent source of zinc which is important for improving your memory and cognitive skills. Toast the seeds in a toaster oven and then season them to taste. In addition to zinc, pumpkin seeds are a good source of protein, magnesium and vitamin B.
3. Avocado Spread on Toast
Avocados are rich in oleic acid, which is one of the fatty acids that aid in the building of myelin. That is the insulation which is located in the white matter of the brain. Information travels through the brain due to healthy myelin. Avocados can aid in providing the good fat that our brain needs. Simply mash up the avocados and spread it on whole wheat bread. Add a little bit of olive oil and seasoning and toast it in the toaster oven on the light to medium setting.
4. Yogurt & Honey Fruit Dip
Greek yogurt is a great source of non-fat protein which helps your body replenish protein without consuming extra fat. Apples are an excellent source of quercetin which is an antioxidant that helps protect your brain cells against free radical attacks. Such attacks can damage the outer layer of your neurons which will lead to cognitive decline. When you slice the apples to dip in the yogurt, remember to leave the skin on since that is where the greatest source of the quercetin is. Add some raw honey, which is unfiltered and unheated to preserve all the nutrients so that you add some sweetness to the bitter Greek yogurt.
5. Roasted & Seasoned Chickpeas
Chickpeas are a great source of protein and complex carbohydrates which fuel your brain. These carbs digest slowly so there is a sustained release of energy which can help your brain to stay alert, focused and energized. Roast the chickpeas in the oven for about 45 – 60 minutes. You can then drizzle on olive oil and balsamic vinegar and then season them to taste.
6. Frozen Yogurt Coated Blueberries
Blueberries are high in antioxidants which can decrease the stress in your cells that is associated with aging. This cell damage can decrease your cognitive ability. Coating blueberries with yogurt and then freezing them in bite-size pieces is a great way to make a healthy snack for your study group. Use Greek yogurt so that you get that extra protein and non-fat goodness.
7. Apple Snacks with Peanut Butter & Granola
Peanut butter is a great source of protein which is vital for optimal brain function. Having the right amount of protein each day can help you function better and improve your cognitive ability. As already discussed, apples are a good source of antioxidants, so adding peanut butter and granola to your apples is a great healthy brain food snack.
8. Carrot Sticks & Hummus Dip
Carrots are rich in luteolin which is a compound that aids reducing memory loss and inflammation in the brain. Hummus is made from chickpeas which we already discussed that it had protein for brain fuel. So carrot sticks and hummus is a healthy brain food. If you don’t have time to make the hummus, choose an organic brand like Sabra.
What are some of your favorite healthy brain food snacks? If you have a snack tip to share, we’d love to hear from you in the comments section.