This may be stating the obvious, but your brain is amazing. It’s the keeper of cognition, the hard drive to your most treasured memories. The human brain has 2.5 petabytes of memory capacity. That’s 2.5 MILLION gigabytes. And though your brain only accounts for 2% of your body weight, it consumes 20% of the body’s total energy.
It’s small, yet kind of a big deal.
But when deciding what we should eat for breakfast, lunch, and dinner, we mainly focus on what fuel each meal provides for our body. Maybe it’s time to put brain food at the top of the menu.
A key way to support cognitive function is by incorporating brain food snacks into your daily routine. These snacks are specifically designed to nourish your brain with the nutrients it needs to thrive. Whether you're a student studying for exams or a professional trying to stay on top of your workload, it's important to find ways to optimize your cognitive function in order to keep your mind sharp, focussed and energized. These snacks are packed with nutrients that can help improve your focus and memory, making it a smart choice to stay on track and achieve your goals.
Introduction to Brain Food
Before we dive into the benefits of brain food, let's first define what that is. We all know what a snack is - it’s small, convenient, normally eaten on the go, definitely eaten between meals. The idea is to nourish, but not fill you up. Its primary function is to keep you going til your next full meal.
Brain snacks are the same but specifically aimed at nourishing the brain - as well as keeping energy levels high. Whilst ‘handy snacks’ tend to be high in sugar, these foods are typically high in nutrients like omega-3 fatty acids, antioxidants, and vitamins that are essential for a healthy brain.
Up until now, there hasn’t been an energy bar that can feed you hunger whilst specifically nourishing your brain. There are lots that claim to be healthy, and lots that boast about protein content, but nothing to nourish the most important tool your body has - your brain.
Nutropic® delivers all the essential daily nutrition your brain needs.
How Brain Food Snacks Can Improve Focus and Memory
Let's discuss how these foods can help improve focus and memory.
When you eat foods that are high in nutrients that support brain health, you give your brain the fuel it needs to function at its best. For example, omega-3 fatty acids can help improve cognitive function by reducing inflammation in the brain. Foods that have antioxidant properties can fight off free radicals and help protect brain cells from damage. Ever heard the phrase, "Hangry"? There's a reason why being hungry leads to feeling angry. Food plays a direct role in productivity and mood. Your brain deserves the best.
The Science Behind Brain Food Snacks
Studies have shown a healthy diet can increase the production of new neurons in the brain, a process called neurogenesis. The food we eat can also affect the synaptic plasticity of the brain. Synaptic plasticity is a measure of the number of connections between neurons. The more connections there are between neurons, the better they can communicate. The better they communicate - the more we can learn, think, and memorize.
Food: It's a brain changer.
Top Food Snacks to Boost Your Brain
There are proven health benefits associated with eating the right diet. A 2015 study on the MIND diet, a Mediterranean approach to healthy eating, showed a substantial slowing of mental decline. So how does this translate to a snack? School, study, traveling or in a corporate work environment - it’s not convenient to carry kale and salmon around. Here are a few ideas to get you started:
Research shows that flavonoids, the natural plant pigments that give berries their vibrant colors, also helps to improve memory. Color is key here. A Harvard study found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.
Nuts and Seeds
A 2015 study from UCLA linked higher walnut consumption to improved cognitive test scores. Nuts and seeds are also rich sources of Vitamin E, an antioxidant which protects brain cells from oxidative stress caused by free radicals. A 2014 study found that vitamin E may also improve memory, cognition and reduce the risk of Alzheimer’s disease.
Chocolate contains cocoa, also known as cacao. Cacao contains flavonoids, a type of antioxidant. The brain is susceptible to oxidative stress, so antioxidants are key for cognition. Look for dark chocolate with a high percentage of cocoa solids for the best benefits.
Omega 3 Fatty Acids
These healthy essential fatty acids are normally found in oily fish, soybeans, almonds, walnuts, and flax seed. Research has suggested that omega-3s can support brain health by improving memory and cognitive function, reducing inflammation, as well as reduce the risk of dementia and Alzheimer's disease.
Green Leafy Vegetables
Pack these greens into a salad. Kale, spinach, Swiss chard, beet greens, and collard greens are rich in vitamins A, C, E, and K, as well as many B vitamins. They're also rich in carotenoids, iron, magnesium, potassium, and calcium. Including leafy greens in your diet can support healthy digestion, bones, and provide anti-inflammatory properties.
Nootropic bars are brain food snack bars that contain nootropics. What are nootropics? Nootropics are natural or synthetic substances that have the ability to enhance cognitive function. These bars have all the essential daily nutrients your brain needs to optimize memory, focus, creativity, and motivation. They're perhaps the most convenient and tasty way to get the vitamins and nutrients you need whilst you're on the go.
Why Sugar is Bad For Your Brain
You’ve found yourself with 10 minutes to spare, just enough time to nip to the convenience store or work canteen and grab yourself some food. The problem with most convenient foods is that they’re packed full of hidden sugars and additives. Even that granola bar with the chocolate chips and pecan nuts - it looks pretty healthy but it probably has hidden sugars, salt and preservatives. Foods that are high in sugar are not only bad for your body, but also bad for your brain.
High sugar intake has been linked to decreased neuroplasticity - which is the brain’s ability to adapt and form new connections. High sugar foods also cause blood sugar spikes and crashes. Leading to fluctuations in energy levels and difficulty maintaining focus. By reducing sugar intake, you can stabilize blood sugar levels, promoting sustained energy and improved mental clarity. Sugary foods can initially provide a temporary mood boost, but it’s often followed by a crash, leading to feelings of fatigue, irritability, and low mood.
High sugar intake has been linked to an increased risk of neurological disorders, such as Alzheimer's disease. Research suggests that excessive sugar consumption can contribute to the development of insulin resistance and impaired glucose metabolism in the brain, which are associated with an increased risk of cognitive decline. Reducing your sugar intake can help prevent and manage various illnesses and conditions including type 2 diabetes.
Excessive sugar consumption has been associated with increased inflammation in the body, including the brain. Chronic inflammation in the brain can contribute to cognitive decline and neurodegenerative diseases. By reducing sugar intake, you can help mitigate inflammation and support brain health.
Tips for Incorporating Brain Food Snacks into Your Diet
Now you know which snacks are best for your brain, how can you make sure you're incorporating them into your diet effectively? Here are a few tips:
It’s all about meal prep. Don't let yourself get to the point where you're at the mercy of the work canteen or the local shop. Whilst many places are getting better with offering an improved range of health foods, take some time to plan out your snacks for the week. If you do your weekly shop online - even better, add them to your favorite foods list so you’re always stocked up.
Keep Snacks on Hand
Keeping kale in your desk drawer might not be an option but keep snacks sugar free with nuts, seeds, and healthy whole grains. These types of foods improve blood-sugar stability and curb cravings.
Mix and Match
Keep it fresh. Mix flavors and textures. Add a handful of berries to your yogurt or include nuts and seeds into your favorite salad. Nuts and seeds are a great source of Vitamin E. Not only food for your brain, but vitamin E helps maintain healthy skin.
Make it Work for You
Convenience is key when it comes to sticking to a healthy regime. Online grocery shops, food subscription services and convenient ready-made snack bars are a huge win that will keep you on track.
Snack Recipes for On-the-Go.
If you're looking for some easy ideas that you can take with you on the go, here are a few to try:
- Trail Mix
- Hummus and Veggies
Pack some pre-cut veggies and a container of hummus for a satisfying and healthy snack.
Healthy whole grain foods like brown rice, whole grain bread, oatmeal and even popcorn contain fibers and vitamins that improve blood flow throughout the brain.
- Nootropic Bars
As mentioned earlier, possibly the most convenient way to get all the nutrients your brain needs is with a nootropic snack bar. Optimized and in the right dosage, nootropic snacks such as Nutropic® are the smartest way to feed your brain. Nutropic® is a simple, natural formula, packed full of premium brain-boosting nutrition to support sharper focus, quick-thinking, improved memory and verbal fluidity.
What makes Nutropic® Unique?
Our mission is to redefine convenience food. Nutropic® stands out for several reasons.
Traditional energy snack bars often focus on providing a quick burst of energy through high sugar or caffeine content. Nutropic® provides immediate energy that lasts for hours, ensuring you stay focused and productive throughout the day. With less than 200 calories per bar, you can enjoy guilt-free snacking. What makes our bar truly exceptional is the premium quality plant-based ingredients we use. We prioritize non-GMO, gluten-free options and ensure third-party testing to maintain the highest standards of quality.
Each ingredient has been carefully selected for its 100% brain-boosting properties. Our bars contain:
- Norwegian Black Oats
Grown in Norway's pristine natural environment, our black oats are 40% richer in essential fatty acids than regular oats. They provide complex carbohydrates (the good kind) for sustained mental energy.
Choline is one of the most important nutrients for optimal cognitive function. This essential brain nutrient cannot be produced in the amount needed for human requirements, so it must be consumed through diet. Our clean, bioavailable choline is produced with advanced NutriGenesis® nutrition technology. Based on Nobel prize-winning research.
- DHA Omega-3
DHA accounts for more than 90% of the omega-3 fatty acids in the brain and up to 25% of its total fat content. Nutropic® provides preformed DHA derived from algae - not fish, making it simple for vegans and non-vegans alike to meet their daily Omega 3 requirements.
Just like DHA, phosphatidylserine (PS) is a key building block of the brain cells. Supplemental PS is absorbed efficiently across the blood-brain barrier. And combining PS-DHA has been shown to significantly enhance cognitive function.
- Prebiotic Fiber
A happy gut makes for a happy brain. We use high-quality prebiotic fiber from chicory root originating in Europe. Prebiotic fiber promotes healthy intestinal microflora, which directly influences the brain via the brain-gut-microbiome axis.
How Nutropic® Affects the Brain
Adequate daily intake of key vitamins and minerals is foundational to optimal brain health and performance - but most of us simply don’t get enough from our diets. Nutropic® bars are packed with vitamins and minerals as clean, bioavailable Nutrigenesis®. Including essentials D3, B12, and magnesium (7-16).
Why Nutropic® is the Best Brain Food Snack
Brain food snacks are a convenient and tasty way to improve your focus and memory. By incorporating snacks that are high in nutrients like omega-3 fatty acids, antioxidants, and flavonoids into your daily routine, you can give your brain the fuel it needs to function at its best.
Whilst coffee and sugar may offer a quick fix. Jitter free, crash free, and GMO-free snacks is a smarter way to feed your brain.
Nutropic® provides a sustained source of energy without any negative side effects. If you're looking for a snack that will not only satisfy your hunger but also boost your brain power, Nutropic® is the smart choice.
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