Dry eyes, hunger, and feeling completely drained with no energy—believe it or not, these are feelings many office workers often experience. Whenever this happens, besides getting the necessary rest, snacking is a popular choice for many. However, while snacks are a must, they should be healthy.
Eye-Healthy Snacks: Goji Berries, Blueberries
Goji berries have been known since ancient times as "red gems." The natural pigment beta-carotene they are rich in serves as a precursor to Vitamin A, which can prevent Vitamin A deficiency and protect the eyes. Prolonged staring at computers, televisions, and game consoles increases the consumption of Vitamin A, so it's important to supplement it. Blueberries are rich in anthocyanins, which protect microvessels and improve blood supply to the eyes.
Hunger-Relieving Snacks: Whole Wheat Bread, Nuts
Whole wheat bread is a complex carbohydrate that doesn't cause rapid blood sugar fluctuations. Its high fiber content provides a feeling of fullness, making you less likely to feel hungry. Original peanuts, almonds, walnuts, and various other nuts are rich in plant-based protein, healthy unsaturated fats, and fiber, which can provide a sense of fullness and delay stomach emptying. However, nuts are high in oil, so it's best to eat only one tablespoon a day to avoid weight gain.
Energy-Boosting Snacks: Green Tea, Dark Chocolate
Green tea contains L-theanine, an antioxidant with the effect of relaxing the brain, allowing people to quickly escape from tension and anxiety. The caffeine in green tea can stimulate the human central nervous system, providing an energizing and brain-boosting effect, but it's not recommended to drink green tea beverages. Research shows that dark chocolate can increase blood supply to the brain, and eating just 9.3 grams of dark chocolate daily can prevent memory decline associated with aging. Additionally, dark chocolate can stimulate the brain to release feel-good chemicals—neurotransmitters, helping people concentrate better.
Besides the three types of snacks mentioned above, many office workers often feel anxious and stressed. At times like this, you can eat some foods that help relieve anxiety and stress.
5 Foods to Relieve Anxiety and Stress
1. Bananas. Bananas contain a substance called alkaloids that can boost a person's spirit and confidence. Moreover, bananas are a source of tryptophan and Vitamin B6, which help the brain produce serotonin.
2. Cherries. Western doctors call cherries "natural aspirin." This is because cherries contain a substance called anthocyanin, which can create happiness. Scientists at Michigan State University believe that eating 20 cherries when you're in a bad mood is more effective than taking any medication.
3. Grapefruit. Grapefruit contains a high amount of Vitamin C, which not only maintains the concentration of red blood cells and enhances the body's resistance but also helps with stress resistance. Most importantly, Vitamin C is a key component in the production of dopamine and adrenaline.
4. Celery. Stress affects sleep; you might find yourself waking up shortly after falling asleep, a common symptom of high stress. The tryptophan in celery helps the body produce brain serotonin, which is essential for maintaining a positive mood and healthy sleep. Celery sticks with sugar-free peanut butter can help ensure a good night's sleep and maintain stable blood sugar levels.
5. Milk. Calcium is a natural nervous system stabilizer. When a person is under stress, the amount of calcium excreted through urine increases. Therefore, students preparing for exams should pay attention to choosing calcium-rich foods like milk, yogurt, dried small shrimps, and egg yolks, which have a calming effect.