6 min read
Diet is crucial for focus and productivity. It can be the difference between a groggy, dragged-out workday or a refreshing purposeful one. Eating healthy brain foods doesn't have to be an inconvenience either. Everything on our list is super simple, tasty, and will help you feel great.
Do you have a favorite food that helps you feel more energized and productive? Comment below!
Here is our list of the best brain foods you can eat today for laser-sharp focus and productivity.
1. Berries and Raisins
In general, berries are full of vitamin C, fiber, antioxidants, and other essential nutrients. They're a great source of natural sugar and can be an excellent way to get a quick burst of energy throughout the day without worrying about a crash.
Berries can reduce inflammation, help you maintain better blood circulation, and even improve your skin health.
The best berries for brain power and productivity include:
Are you looking for a snack that's low in sugar? Go for raspberries. If you're trying to find a convenient way to slip in some extra antioxidants, eat a few blueberries.
Raisins are also a great way to boost your brainpower. They have plenty of vitamins and minerals like iron, vitamin B6 and potassium. Raisins can also be beneficial to heart health and may help to maintain healthy blood pressure.
Here are a few of our favorite ways to prepare a light yet satisfying snack with berries and raisins:
- Snack on 1/4 cup of dried raisins or 1 cup of blueberries~100 calories
- Eat a granola bar with raisins~150-200 calories
- Ants on a log (raisins, celery, and peanut butter)~100-150 calories
- Make a healthy parfait with Greek yogurt and topped with berries~150-200 calories
- Combine berries, bananas, and Greek yogurt for a healthy smoothie~150-250 calories
Remember that both berries and raisins are loaded with nutrients but are also calorie-dense and dense in natural sugars. Make sure to portion out your snacks for a balanced diet.
Avocados are a delicious way to add healthy fats to your diet.
With various essential vitamins, a load of fiber, and a significant amount of healthy fats, avocados are one of the most excellent foods you can consume for brain health and focus.
One thing to note is that avocados are calorie-dense foods (about 200-300 calories per avocado). If you're watching your caloric intake, you'll need to consider some amount of portion control.
Here are ways you can prepare healthy snacks using avocados:
- Guacamole with Baked tortilla chips~150 calories
- Avocado spread on whole wheat toast~200-300 calories
- Avocado Smoothie with coconut milk~200-250 calories
They're also the perfect tasty snack to keep your productivity high throughout the day.
Certain nuts can lower the risk of diabetes, as well. Like avocados, nuts are calorically dense, so be careful if you're on a calorically restrictive diet.
Here are some nuts you should eat for better brain health:
There are so many ways that you can snack on nuts; here are a few:
- Nuts by themselves~150-200 calories per ounce
- Trail Mix-200-300 calories per quarter cup
- Peanut Butter spread on whole wheat toast~300-350 calories
Working seeds into your diet are the perfect way to get the right amount of fiber and rich reserves of nutrients into your body without feeling bloated.
Like berries, seeds can lower blood pressure, provide fiber, and be an excellent antioxidant source.
Different seeds provide different benefits. Here are a few examples:
- Pumpkin seeds-high in protein, vitamin K, potassium, and other nutrients
- Sunflower seeds-high in vitamin B1 and vitamin E
- Chia seeds-high in fiber and other micronutrients
- Flax seeds-boost digestive health lowers bad cholesterol (LDL)
Seeds can be eaten alone, with a smoothie, or on top of virtually any other food.
Hummus can be the perfect healthy dip for any occasion.
It helps blood flow, heart health, and contains crucial nutrients. It's also high in protein and fiber so it’s great for exercise recovery and overall digestion.
The best way to use hummus is as a dip for other healthy snacks. 1/4 cup of hummus is only 100 calories!
Pair hummus dip with any of the following for double the brain-boosting benefits (say that three times fast) at only 200 calories!:
- Cherry Tomatoes
- Carrot sticks
- Roasted Bell Peppers
Don't like storebought hummus? Try this delicious recipe from Love and Lemons here.
Not all chips are artery-clogging and grease filled. There are simple chips you can make at home for a nice, heart-healthy snack. You can bake or air-fry certain healthy foods for a crisp, potato chip-like flavor (make sure to go light on the oil!)
Here are some of our favorites:
- Kale Chips~150 calories
- Coconut Chips~180-200 calories
- Carrot Chips~30-50 calories
- Beet Chips~50-100 calories
- Egg White Chips~120-150 calories
(Variations of these are also available to purchase at health-food stores and via certain websites if you’re not inclined to making them)
7. High-Protein Foods
Protein-based foods are often the most filling foods.
Meats, eggs, tofu, and other healthy high-protein foods allow your body to rebuild muscle. A high-protein diet can also help you lose weight when paired with a caloric deficit.
If you need a snack that's filling but not fatty, protein snacks will be your best bet.
Here are just a few high protein snacks you should try today:
- Turkey tortilla wrap with mayo~300 calories
- Baked tofu~150 calories
- Turkey Jerky~100 calories
- Tuna sushi roll~200 calories
8. Citrus Fruits
Citrus fruits are a refreshing way to get vitamin C and fibers into your diet throughout the day.
They're also an excellent way for you to get a healthy amount of sugar in your system without worrying about crashing later on.
You can snack on an orange first thing in the morning or during a break at work.
Here's a list of citrus fruit that you should try now for better focus and productivity:
- Clementines~30-40 calories
- Tangerines~50 calories
- Oranges~50 calories
- Grapefruit~50 calories
Reasons to Eat Brain Food Snacks
The importance of eating brain food snacks is feeding your body the nutrients it needs to function properly and stay healthy. Not only does it allow you to enhance your productivity and focus, but depending on the snack can provide your body with additional health benefits while keeping you full until your next meal. Brain foods typically contain antioxidants, vitamin E, B vitamins, healthful fats, and omega fatty acids. Each of these protects a different part of your brain and helps support your short and long-term brain functions.
These are only a few of the snacks you can eat throughout the day to boost your brainpower and productivity.
When choosing a snack during the workday or anytime really, go for nutrient-dense foods like nuts, avocados, berries, and hummus. You can even mix them together for increased benefits!
Productivity starts with brain and body health. What's your favorite brain food? Comment below!
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