Five Foods to Perk You Up

For when you need an extra boost

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From mid-morning distractions to the 3pm slump, and anything in-between, how effective is the food you reach for when you need an extra boost?  Transforming moments of weakness to strength, these five foods will satisfy both your mind and body, as they take your workplace wellness to the next level.

1.     Avocado

Millennials have good reason to be obsessed with this green nugget of goodness, and here’s why you should join them.  Full of heart loving monounsaturated fats that promote healthy blood flow and information carrying nerves in your brain, their B vitamins help to relieve stress, while their high amount of potassium helps lower blood pressure.

Add an avo to your smoothie, spread it over a wholegrain cracker, whip up some avocado mousse, or eat it as is with a pinch of lemon, salt and pepper. 

2.     Berries

Don’t get too hung up on the type of berries you eat, as all these ruby gems are packed with antioxidants and fibre that support a strong body and mind.  For instance, a cup of strawberries contains more Vitamin C than an orange, whereas blueberries may be your brain’s best friend - improving memory, while helping to protect and repair cells. 

When in season, these gems are perfect as is.  However, if accessibility is limited transforming frozen berries into healthy snacks like yoghurt, muffins and smoothies.

3.     Beans

If the fear of passing wind in your work space has your eyes skipping to number four on our list, then the year-round accessibility and benefits we’re about to share with you may just convince you otherwise.

Keeping you fuller for longer (thanks to their low-glycemic levels), beans are packed with nutrients such as magnesium, zinc, iron, fibre, antioxidants and folate.  Not only will these help keep your cholesterol levels in check, boasting more folate than any other food, they also support optimum brain function.

From seasoning and roasting for a crunchy snack, to simply having a mixed can on hand in which you can easily rinse, season and enjoy; bean snack ideas have come a long way since our childhood memories of baked beans on toast.

4.     Nuts

High in Vitamin E to power your brain, a handful of mixed nuts a day will help keep you on your A-game. But if you’re looking for the most effective variety to boost your workplace superpowers, then walnuts are your go-to. Aside from Vitamin E, they are also packed with high levels of amino acids, B Vitamins, and Omega-3 fats, all essential for peak brain health.

There’s no doubt it’s easy to get sucked into the addictive nature of salty or caramelised nuts, however when it comes to what’s best for both your mind and body, try sticking to dry roasted (or activated) nuts.  To keep things fresh, try them with some herbs or make them into a snack bar.

5.     Dark chocolate

Now hopefully this one doesn’t take too much convincing and may even bring a smile to your face, especially if you have a sweet tooth.  

Dark chocolate (70%+ cocao) is packed with exceedingly high levels of plant antioxidants (called flavanols) which increase blood flow to your brain, this in addition to generous levels of magnesium, zinc and fibre, will all help boost your focus, concentration and mood. 

If you find it hard to limit yourself to about 28 grams of dark chocolate a day, then why not keep some pure cocao powder close by and whip yourself up a hot chocolate when you start to slump?

Whether raw or cooked, individually or combined, there are an array of simple snack ideas online which feature these top five foods, so they can continue to tantalise your tastebuds while they also support your peak performance.