Last updated on Jun 18th, 2020 at 06:22 am

Whether youâ??re sitting behind a desk or always on the go, itâ??s perfectly normal to feel peckish during a work day. 

A healthy snack between meals is good for you â?? it ensures the metabolism continues to burn calories in top gear and helps you stay focused throughout the day. 

Here are a few healthy snack suggestions that will satisfy both your brain and body… 

Nuts: cashews, almonds, walnuts and pecan nuts

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Cashew nuts are high in magnesium, which aids energy production and transport in the body and therefore helps the brain to function optimally.

Almonds are high in riboflavin which helps boost memory, and walnuts contain 15-20% protein and are packed with omega 3 and 6 fatty acids, vitamin E and B6 â?? so theyâ??re an excellent source of nourishment for your nervous system. 

Finally, pecan nuts provide choline, which is important for memory and brain development. 

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Berries: blueberries, strawberries and blackberries

Not only are berries naturally sweet and delicious, theyâ??re also very good for us. 

Micronutrients and phytochemicals contained in blueberries are thought to support brain function and aid memory and cognitive skills including attention and learning. 

Strawberries contain powerful antioxidants which can improve the ability to communicate, and blackberries help protect our brain from oxidation (a natural process in the body), which in turn fights degenerative brain diseases.  

Seeds: pumpkin seeds, sunflower seeds

Seeds help boost your mood and brain power, and they contain important amino acids that the brain converts to serotonin – that magical â??happyâ?? hormone. 

Theyâ??re also high in B vitamins which help improve memory. The seeds we love the most are pumpkin seeds and sunflower seeds. 

Pumpkin seeds are packed with zinc, vitamin A and E and omega 3 and 6 fatty acids â?? all of which the brain literally â??laps upâ??. 

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Green Tea

Green tea in its natural unprocessed form is low in caffein, and it helps enhance memory and focus, fights fatigue, boosts your immune system and helps maintain a positive mood. 

Green tea also contains polyphenols, which supply our body with glucose, and which have also been linked to prevention of cancer and heart attacks. 


Avocados are packed with mono-saturated fats, which contribute to healthy blood flow â?? the main requirement for a healthy brain. 

They also keep you from bloating up after a big lunch. Donâ??t over-do it though; you only need a quarter to half an avocado a day to reap the benefits. 


Low fat yogurt is rich in calcium which helps improve nerve function. It also contains amino acids which help improve mental alertness.   

Remember, what you eat affects your thoughts, feelings and memory. So make sure you eat a healthy breakfast, pack a good lunch and the next time you feel a snack attack coming on, reach for a snack that feeds both your mind and body! 

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While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.