Neuroscientist-Approved Snack: Boost Afternoon Energy

If you often feel tired in the afternoon, you might be familiar with the afternoon slump. While caffeine can provide temporary energy, it often leads to more fatigue later.

There might be a surprising alternative to caffeine for your afternoon slump, and it even has mood-boosting benefits. 

On a mindbodygreen podcast episode, psychiatrist Daniel Amen, M.D., author of "You, Happier: The 7 Neuroscience Secrets of Feeling Good Based on Your Brain Type," recommended pumpkin seeds as a delicious and nutritious way to combat midday sluggishness.

"My favorite seeds are pumpkin seeds because they've been found to increase dopamine availability in the brain1," Amen says, thanks to the amino acid tyrosine. "If you have a lull in the afternoon, pumpkin seeds can help." Pumpkin seeds are also rich in magnesium, which plays an important role in blood sugar control. The "lull" Amen mentions is likely a blood sugar crash, so instead of relying on coffee for a quick fix, experts suggest maintaining balanced blood sugar levels to prevent afternoon slumps.

Pumpkin seeds are high in fiber, further contributing to their blood-sugar-balancing benefits as fiber keeps you feeling full for longer.

Unfortunately, Americans typically consume only about half of the recommended daily fiber intake—38 grams for men and 25 grams for women. Luckily, just one ounce of pumpkin seeds provides 20% of the recommended daily fiber intake. However, the shell has more fiber than the seed alone, so consider this when consuming pumpkin seeds for their fiber benefits. 

Besides their blood-sugar-balancing benefits, pumpkin seeds are high in iron2, with one ounce offering 11% of the recommended daily intake (not bad for a midday snack).

A lack of iron can make you feel fatigued, dizzy, and exhausted (similar to the 3 p.m. slump). Since our bodies don't produce this essential mineral, it's easy to have a deficiency.

These powerhouse seeds are not only packed with essential nutrients, but they are also incredibly versatile and can be incorporated into your diet in countless ways. Some of our favorite ways to enjoy pumpkin seeds include adding them as a crunchy salad ingredient, blending them into a smoothie, sprinkling them on soups, or roasting them with flavorful spices for a simple, crispy snack. You can also just grab a handful and munch on them - pumpkin seeds offer a wide range of recipe possibilities.

If you need a boost of energy in the afternoon, want to increase your fiber intake, or are concerned about iron levels in your diet, reach for a handful of pumpkin seeds to help address these needs.

While a cup of coffee can provide a temporary energy boost, pumpkin seeds offer a sustained source of the nutrients your brain needs.