Office workers are being urged to swap out sugary treats for these ten brain foods in order to stay alert and proactive throughout the day.

Office buffs at have researched the ten snacks employees should be eating to keep hunger at bay and improve concentration in the workplace.

Suggestions include nibbling on sunflower seeds and sprinkling chia seeds on your lunchtime salad or morning porridge to gain antioxidants and vitamins.

Workers with a sweet tooth can rejoice at the news that dark chocolate has been scientifically proven to relieve stress and improve concentration.

Plus, cups of tea could provide the right amount of caffeine and a number of antioxidants when consumed in small amounts.

Chris Meredith, CEO of said: “Morning munchies causes many of us to reach for the biscuit barrel, but there are so many other options that would not only satisfy your cravings, but serve you with a daily dose of brain power too.

“People that start to feel sluggish at work tend to dose up on carbs and sugar, but doing this creates a vicious circle as they’ll only make you feel worse in the long run.

“Our suggestions show that you can snack regularly whilst still looking after your brain AND your body – but be warned that you may need to warn your colleagues in advance about some of them, such as sardines and eggs.”

Sunflower seeds

Sunflower seeds are packed full of Vitamin E and studies have shown that having high levels of Vitamin E can improve brain function. The vitamin can actively protect brain membranes from damage and is a must-have when working hard.


Eggs are well known for their high-protein content, which is already known to keep your brain sharp. But this dynamic dish is also packed with Choline, a neurotransmitter involved in memory and cognition.

Chia seeds

Chia seeds are a great source of Omega-3 and Omega-6, as well as protein, carbohydrates and antioxidants. Meaning they provide a wealth of essential brain boosting properties.


Sardines are full of Vitamin D, which has been shown to have a huge impact on the brain. Studies suggest Vitamin D is essential for optimum nerve function and just two cans a day will provide your brain with all the Vitamin D it needs.


Red meat is packed with iron and the mineral is essential to transporting oxygen around the body, including to the brain.  Biltong is a handy and delicious snack that contains around 15% of your recommended daily allowance of iron.


Rosemary isn’t just for seasoning roast chicken, it also contains a chemical called 1,8-cineole which increases a neurotransmitter called acetylcholine. So essentially, rosemary is perfect for improving memory and brain function.


Seaweed is a great source of iodine, which has strong links to aiding and improving the body’s nervous system as well as thyroid function. Many people who eat seaweed regularly find it helps keep their energy levels up throughout the day.

Dark chocolate

Chocolate, in its pure form, provides a variety of health benefits that we don’t associate with the sweet stuff. Eating dark chocolate with a high percentage of cocoa has been known to relieve stress, improve concentration and even boost your mood.


Instead of baked or boiled try snacking on dried beans at work. The tasty snack restores the glucose levels in your blood and provides your brain with a steady stream of energy to keep it functioning throughout the day.


Despite the bad rep tea gets due to its caffeine content, the hot beverage is one of the best ways of consuming caffeine in a healthy way. Two to three cups a day provide just the right amount of caffeine whilst also hydrating your body.