Snacks eaten outside of meals can provide the necessary nutrients during the day. However, depending on the type of snack chosen, it can either have a positive effect on the body or prevent you from enjoying the benefits of a healthy meal. Preparing snacks in advance can help avoid the mistake of grabbing any food when you're hungry. This summary is based on various snacks that offer multiple health benefits, as introduced by the UK media outlet Express.

50g of olives to lower blood sugar

 

Olives are rich in monounsaturated fats that help prevent heart disease and vitamin A, which is good for eye health. Recently, studies have also shown that olives can aid in weight loss and reduce the risk of type 2 diabetes. According to these studies, a naturally occurring compound in olives called elenolic acid promotes the secretion of hormones that help lower blood sugar levels, aiding in blood sugar regulation, suppressing appetite, and assisting in weight loss.

 

25g (3 cups) of popcorn good for digestive health

Popcorn can help strengthen the gut microbiome. It is a whole grain rich in fiber, aiding digestion, and provides resistant starch, a prebiotic that feeds healthy bacteria. However, it should be homemade popcorn with a basic flavor, not sweetened or with added ingredients.

 

△ 50g of hummus that reduces calorie intake

Hummus is a dipping sauce made by mashing chickpeas and mixing in oil, garlic, and other ingredients. There is also research indicating that eating hummus in the afternoon can reduce evening snack intake, thereby lowering daily calorie consumption by up to 250 calories. The main ingredient in making hummus, chickpeas, is rich in plant-based protein and fiber. Both nutrients are known to increase and sustain satiety, which can help suppress appetite and reduce calorie intake.

  Dark chocolate 28g (2-3 pieces) that reduces appetite

 

There is research indicating that eating chocolate can reduce feelings of hunger. However, for health reasons, dark chocolate is better than milk chocolate containing milk. Dark chocolate affects the hunger hormone ghrelin, helping to suppress appetite. In fact, a study has shown that simply smelling dark chocolate can reduce appetite. When choosing chocolate, opt for dark chocolate with a cocoa content of 75% or higher, and consume it in moderation considering sugar content.

 

30g of pumpkin seeds to aid sleep (1/4 cup)

 

The tryptophan found in pumpkin seeds is an essential amino acid that is converted into serotonin and melatonin, which play important roles in sleep regulation. Melatonin signals the brain that it's time to sleep, while serotonin promotes sleep.

28g of walnuts that maintain cognitive function

 

Nuts are known to provide various health benefits. Among them, walnuts have been found to aid cognitive function. Walnuts contain alpha-linolenic acid, a type of omega-3 essential fatty acid, which reduces oxidative stress. Additionally, vitamin E and polyphenols help reduce inflammation, supporting brain health.

 

Two boiled eggs to prevent muscle loss

 

As people age, their muscle mass naturally decreases, leading to a decline in physical ability and strength. At this time, the protein found in eggs can help prevent this. Eggs contain amino acids, the building blocks of protein, which assist in maintaining muscle mass in old age. In particular, leucine, which can be obtained from eggs, is an essential amino acid that is crucial for muscle synthesis and maintenance.

 

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I plan to eat one boiled egg a day~~

Pumpkin seeds seem to help with sleep..

I guess I should also look for ways to take it.