Apple — The Antioxidant Powerhouse
Sitting in the office for eight hours a day can leave your skin dry and your body dehydrated, in urgent need of a healthy rescue. Now, bringing a fruit to work every day has become a habit for many conscientious office ladies. Among all fruits, the apple scores the highest for being well-rounded. Western nutritionists believe apples are rich in comprehensive nutrients, while Traditional Chinese Medicine considers apples a mild-natured fruit suitable for all body types. Nutritionists have found that one apple can provide 4000-6000 antioxidants, making it a great ally in the body's fight against aging. "An apple a day keeps the doctor away" is a well-known Western proverb. At 3 PM, the top choice for an energy boost is, of course, an apple.
Tip: It's recommended to eat it with the skin, as about one-third of its nutrients are found in the peel.
Carrot — A Skin Nutrient Booster
Beta-carotene is mainly found in the human epidermis and mucous membranes to defend against free radicals and UV rays, responsible for protecting skin and mucous membrane health. Nutritionists call beta-carotene a "skin nutrient," a natural "sunscreen." As summer arrives, even if you're in the office behind a floor-to-ceiling glass window, be mindful of your skin not being harmed by harmful UV rays. Bringing a medium-sized carrot with you and eating it around the most tiring time of 3 PM can meet your body's need for beta-carotene.
Tip: It's commonly believed that carrots must be cooked to fully absorb beta-carotene. This is not entirely true. Cooking carrots can increase the absorption rate of beta-carotene, but not significantly. Furthermore, heating can partially destroy B vitamins, vitamin C, and antioxidants in carrots, and increase their sugar content. If you feel it's inappropriate to gnaw on a carrot in the office, you can cut it into small pieces, put it in a fresh-keeping container, and bring it to the office to eat with a toothpick.
Walnut — Boosting Brain Vitality
In the information age, all competition ultimately boils down to a competition of brainpower. Walnuts are the most famous brain-boosting food—they are rich in various nutrients like vitamins, minerals, amino acids, fatty acids, antioxidants, and dietary fiber. In particular, alpha-linolenic acid and vitamin E are greatly beneficial for improving memory. Additionally, alpha-linolenic acid can be converted into DHA, a main component of the brain, making walnuts the perfect healthy snack for those engaged in intense mental work.
Tip: It's best to eat raw, shelled walnuts, cracking them open just before eating, because the walnut kernels will be oxidized and damaged if exposed to the air for too long. Also, it's best to avoid heat-processed walnut products, as heating them above 70°C will destroy the alpha-linolenic acid.
Almond — Helping Us Live Longer
Nuts are always popular, especially at 3 PM in the office when the brain is tired. If you care about your health, you might as well keep a small bag of almonds in your drawer for a convenient boost of beneficial fatty acids anytime. Nutritionists have found that almonds are rich in various nutrients like vitamins, minerals, amino acids, fatty acids, antioxidants, and dietary fiber, especially monounsaturated fatty acids, vitamin E, and selenium. In the Hunza Valley of the Himalayas, Pakistan, lives one of the world's longest-lived populations, and almonds are their daily snack.
Tip: Almonds are divided into sweet and bitter varieties. Sweet almonds are large and flat, while bitter almonds are small and thick. Bitter almonds are slightly toxic and should not be eaten in large quantities; they are generally used as medicine for cough relief and constipation. Research shows that eating 20-25 sweet almonds daily can significantly reduce the risk of cardiovascular and cerebrovascular diseases. Sweet almonds should be eaten with the skin, as it is rich in antioxidants.
Egg — A Natural and Inexpensive Source of Protein
Anti-aging experts suggest that when you feel hungry, the first thing you should replenish is protein, not carbohydrates. An egg is a healthier snack than a cookie—it doesn't create too many calories while providing nutrition for the body. Nutritionists have found that the ratio of amino acids in eggs is extremely close to that of the human body, known as the "golden ratio" of amino acids. A medium-sized egg can provide about 5 grams of protein, making it a perfect healthy snack for an office break.
Tip: Both DHA and lecithin are found in the yolk, so don't discard the yolk when eating eggs. A common misconception is that eating eggs raises cholesterol levels in the blood. In fact, for young and middle-aged adults, eating 1-2 eggs daily is still a healthy necessity.