Here's how healthy snacking can make you smarter and happier

In the pursuit of a balanced life, the significance of healthy snacks in nurturing cognitive function and mental well-being cannot be underestimated. Healthy snacks can do wonders for our physical health. They satiate hunger, keep you from overeating, and let you enjoy snacks guilt-free. Furthermore, they help in fulfilling an individual's daily nutritional requirements and keep blood glucose levels stable. Certain foods can positively impact neurotransmitters in the brain, affecting our mood and emotions.

Here's what you should eat when you feel the hunger pangs but don't want to indulge.

Foods rich in tryptophan: Foods like turkey and bananas, can increase serotonin levels, promoting feelings of happiness and relaxation. Additionally, foods containing magnesium, such as spinach and nuts, can help alleviate stress and anxiety.

Sweet potato: Sweet potato is an edible root and is one that is rich in vitamins A, B, C, and beta-carotene. Also comprising minerals like calcium, iron, potassium, and protein, this wholesome root is often referred to as a complete meal! Considering this is a complex carb, and great to taste, you can choose to add this to your main meals (like a sweet potato pancake, or pudding) as this pairs very well with both sweet and savory ingredients.

Makhana or fox nuts: Locally known as makhana, the aquatic fox nut or lotus seed is a superfood containing protein and calcium. This wonder seed has been used for many years in Ayurveda and oriental medicine, and is a nutritionally dense snack that contains magnesium, iron, and phosphorous. It is a great grain-free plant-based choice for anyone looking for an anti-inflammatory and antioxidant-rich option. 

Snacks such as nuts and seeds are rich in nutrients and offer a boost to brain health. Nourish your brain with almonds, walnuts, and pistachios. They’re full of antioxidants and omega-3. Thus, incorporating fatty fish, chia seeds, and walnuts supports brain health, regulates mood, and reduces inflammation. You can consume antioxidants in the form of berries, green tea, and dark chocolate and combat oxidative stress and bolster cognitive function.

Snacking on complex carbs like whole grains and fruits helps maintain blood glucose levels, ensuring a constant energy supply for our brains. Whole grains such as oats, quinoa, and brown rice provide sustained glucose for steady brain energy. Also, never keep sweet, high-carbohydrate snacks on the office table, in your bag or in your car. Clear your environment of them.

Leafy greens: Magnesium-rich snacks like leafy greens and seeds can help also manage stress levels. Spinach, kale, and broccoli deliver essential vitamins and minerals for brain health and cognitive protection.

 

Improve gut health: And let's not forget the gut-brain axis. Our gut health can impact our mental health. Snacking on probiotic and prebiotic foods like yoghurt and fermented foods, supports a healthy gut. By incorporating probiotics, omega-3 fatty acids, fibre, and fermented foods into our diet, we can enhance gut health and, in turn, strengthen the gut-brain axis. This interconnected system plays a crucial role in both physical and emotional well-being, highlighting the significance of taking care of our gut and brain health together.

Healthier options of what you like: In times of mental weakness or stress, it is common to turn to comfort foods. While occasional indulgence is fine, it is essential to opt for healthier alternatives. For instance, instead of reaching for sugary snacks, try dark chocolate or fruit for a satisfying treat. Finding a balance between comfort and nutrition can help support mental health during challenging times. Some healthy treats are:

Yoghurt parfait with berries: Boost gut health and cognitive function with probiotic-rich yoghurt and antioxidant-packed berries.

Dark chocolate trail mix: Savour a brain-boosting combination of nuts, seeds, and dark chocolate for a delightful treat.

Avocado toast: Enjoy whole-grain goodness topped with nutrient-dense avocados, providing healthy fats for brain health.

Vegetable sticks with hummus: Satisfy cravings with nutrient-rich veggies and hummus, promoting overall well-being.

Inputs by Ketan Mavinkurve, Founder and CEO, Alpha Coach, Chef Vikram Arora, Culinary Director and founder of Nksha Restaurant, Churchgate, Mumbai, Ms. Sharmilee Kapur, Co-Founder & Director, Atmantan Wellness Centre, Dt. Vidhi Chawla, founder of Fisico diet and Skin Clinic, Tanisha Bawa, Certified Nutrition Coach, Founder of TAN|365, Ms. Garima Dev Verman, Certified Nutritionist and Medical Content Analyst with The Healthy Indian Project (THIP) and Ashdin Doctor, Habit Coach and Founder at Awesome 180