Almonds, salmon, blueberries and 17 more foods that will make you more alert, energetic and ready to take on the world.

It’s three in the afternoon, your energy is flagging and all you want to do is take a nap, but instead you have to sit through a boring meeting. While you could just have a second – or seventh – cup of coffee, you could also have some pumpkin seeds, an apple, a few red bell pepper slices with hummus or a piece of dark chocolate. These 20 foods can help relieve fatigue, sharpen your focus and give you the jolt of energy that you need to avoid falling asleep at your desk.

Leafy Greens

Spinach, kale, arugula and chard. Virtually every variety of leafy greens is flavorful, packed with vitamins and minerals, and a low-calorie addition to your meals. Not only do they contain vitamins C and A, which are important for energy levels, they also contain depression-fighting folate.

Nuts

Nuts like almonds, walnuts, pecans and cashews contain protein for endurance and coenzyme Q10, a nutrient that helps produce energy inside our cells. This combination makes them an ideal fuel choice for both a quick energy jolt and long-term endurance.

Lean Meats

Skinless chicken, turkey and other lean cuts of meat contain the amino acid tyrosine, which helps fight fatigue. They also have lots of iron, B-vitamins and the protein your muscles need for endurance whether you’re working out, competing in an athletic event or just trying to get through a hectic day.

Salmon

Salmon has two grams of essential fatty acids per four-ounce serving, and these EFAs do more than just regulate insulin and facilitate healthy brain function. They also help ease inflammation, so stiffness in your joints or muscles won’t slow you down.

Eggs

There are plenty of foods that provide the protein vegetarians need, but perhaps none do so in such a powerful, compact package as an egg. Eggs offer many of the same benefits as lean meats, including protein, B-vitamins and iron.

Whole Grains

It’s common knowledge that consuming carbs will give you a quick energy boost, which makes them great before a long workout. But the pick-me-up from refined carbohydrates like white bread and white rice won’t last; within 30 minutes you’ll be feeling sluggish again. Choose refined carbs like brown rice, oats or whole-wheat bread instead.

Coffee

This one’s a no-brainer. The caffeine in coffee is perhaps the most powerful and well-known energy-booster there is, and millions of people rely on it every morning just to get out the door. But when you combine some of these other pick-me-up foods in each of your daily meals, you may find you don’t need coffee as much as you used to.

Tea

Like coffee, black tea and green tea both contain caffeine, but they’ve also got the amino acid L-theanine, which can aid in alertness and memory.

Beans

Lean protein, iron, B-vitamins and amino acids make beans an obvious go-to for energy, but another big benefit comes from their fiber content. Fiber slows digestion, giving your body a longer-term source of energy.

Apples

Fiber, vitamin C and antioxidants have a lot of energy-boosting power on their own, but apples also contain fructose, which is quickly and efficiently processed by our bodies for energy.

Bananas

A favorite of bodybuilders, bananas offer potassium, which helps muscles contract properly, as well as the fruit sugars fructose and glucose. Glucose is rapidly digested and turned into energy, so that you’ll start feeling more alert right away.

Pumpkin seeds

Like nuts, pumpkin seeds contain muscle-sustaining protein, vitamins and healthy fats. They’re also full of magnesium, which helps convert food into energy.

Water with lemon

When you’re feeling a little slow, take the time to drink a glass of water, preferably with a slice of lemon for a little bit of added vitamin C. Dehydration can sap both metabolism and energy levels. Try coconut water, too, which contains electrolytes and potassium.

Watermelon

It may seem like mostly – well – water, but watermelon is a surprisingly good source of energy-boosting B-vitamins, potassium and fructose. And thanks to its high water content, it’s hydrating, too.

Blueberries

Blueberries are often listed among so-called “superfoods” for a reason. Antioxidants in blueberries can help improve cognition, and were even found to have an anti-aging effect in a 2007 study on rats. Pair them with walnuts, which are rich in omega-3 fatty acids, and you’ve got ideal brain food.

Red Bell Peppers

You can get 380% of your daily recommended value of vitamin C just by eating one red bell pepper. Vitamin C helps the healing process, so your body feels less fatigued.It also contains the phytochemical lycopene, fiber and vitamin B6.

Dark Chocolate

Not only does dark chocolate boost metabolism by lowering stress levels, it also increases alertness and sharpens cognitive skills for a short-term period after eating it. A study found that flavanols in dark chocolate increase blood flow to key areas of the brain for two to three hours, helping to fight fatigue.

Low-Fat Yogurt

The same amino acid that makes lean meat such a good choice for relieving fatigue and sluggishness can also be found in yogurt. Choose fat-free or low-fat greek yogurt to eliminate added sugar and get even more protein.

Green Smoothies

Take the energy-packing power of leafy greens, greek yogurt, apples and bananas, and combine it with any other fruits you like, and you’ve got a wake-up call in a glass. Spinach and kale are favorites for green smoothies because their mild flavor is masked or even complemented by the flavors of the fruit.

Hummus

Hummus combines the protein of chickpeas and sesame-based tahini with vitamin-C-packed lemon juice and the essential fatty acids in olive oil. Eat it with strips of red bell pepper and some baby carrots for triple benefits.

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Photos:   juliegibbons, bobjudge, ralphandjenny, woodleywonderworks

Simply put, your brain likes to eat. And it likes powerful fuel: quality fats, antioxidants, and small, steady amounts of the best carbs.

On a deadline? Need to rally? Avoid the soda, vending machine snacks and tempting Starbucks pastries and go for these powerful brain boosters instead. The path to a bigger, better brain is loaded with Omega-3 fats, antioxidants, and fiber. Give your brain a kick start: eat the following foods on a daily or weekly basis for results you will notice.

20 foods that will supercharge your brain:

1. Avocado

Start each day with a mix of high-quality protein and beneficial fats to build the foundation for an energized day. Avocado with scrambled eggs provides both, and the monounsaturated fat helps blood circulate better, which is essential for optimal brain function. Worst alternative: a trans-fat-filled, sugar-laden cream cheese Danish.

Green it: you don’t need to buy an organic avocado – conventional is fine. But make sure your supplementary protein is free range, cage free, or organic.

2. Blueberries

These delicious berries are one of the best foods for you, period, but they’re very good for your brain as well. Since they’re high in fiber and low on the glycemic index, they are safe for diabetics and they do not spike blood sugar. Blueberries are possibly the best brain food on earth: they have been linked to reduced risk for Alzheimer’s, shown to improve learning ability and motor skills in rats, and they are one of the most powerful anti-stress foods you can eat. Avoid: dried, sweetened blueberries.

Green it: buy local and organic, and be mindful of seasonality. When blueberries are out of season, opt for cranberries, grapes, goji berries, blackberries or cherries to get your brain boost.

3. Wild Salmon

Omega-3 fatty acids are essential for your brain. These beneficial fats are linked to improved cognition and alertness, reduced risk of degenerative mental disease (such as dementia), improved memory, improved mood, and reduced depression, anxiety and hyperactivity. Wild salmon is a premium source, but we’ll highlight a few other sources on this list for vegetarians and people who just don’t like salmon. Avoid farmed (read: sea lice infested) salmon.

Green it: the California salmon stock is threatened, so choose wild Alaskan salmon only, and eat small portions no more than twice a week.

4. Nuts

Nuts contain protein, high amounts of fiber, and they are rich in beneficial fats. For getting an immediate energy boost that won’t turn into a spike later, you can’t do better than nuts. The complex carbs will perk you up while the fat and protein will sustain you. Nuts also contain plenty of vitamin E, which is essential to cognitive function. You don’t have to eat raw, plain, unsalted nuts, but do avoid the ones with a lot of sweetening or seasoning blends. Filberts, hazelnuts, cashews, and walnuts are great choices, with almonds being the king of nuts.

For those avoiding carbs, macadamia nuts are much higher in fat than most nuts. By the way, peanuts just aren’t ideal. Aside from the fact that many people are allergic, peanuts have less healthy fat than many other types of nuts…maybe that’s because peanuts are not actually a nut! They’re still much better than a candy bar, however.

Green it: try to choose organic, raw nuts, and if you can’t get those, at least avoid the tins of heavily-seasoned, preservative-laden nuts that may have taken many food miles to get to your mouth.

5. Seeds

Try sunflower seeds, sesame seeds, flax seed, and tahini (a tangy, nutty sesame butter that tastes great in replacement of mayo and salad dressing). Seeds contain a lot of protein, beneficial fat, and vitamin E, as well as stress-fighting antioxidants and important brain-boosting minerals like magnesium.

Green it: Again, just look for organic and try to avoid the highly-seasoned, processed options. In general, things like fruits, vegetables, seeds and nuts are pretty low-impact, environmentally speaking, in comparison to meats and cheeses.

6. Coffee

Thine eyes do not deceive (even if you are in the midst of a sugar crash). Coffee is good for your brain. Did you know coffee actually contains fiber? That’s going to help your cardiovascular system. Coffee also exerts some noted benefit to your brain in addition to providing you with a detectable energy boost.

The trick is not to have more than a few cups. But you can safely enjoy 2-4 cups daily – we are talking about supercharging here. Just please don’t go ruining a good thing by loading it up with sugar! Espresso beans are actually a phenomenally healthy snack, by the way.

Green it: brew yourself some fair-trade organic coffee to benefit both the planet and the workers who grow your beans. Use a thermos instead of a throwaway cup.

7. Oatmeal

Nature’s scrub brush is one of the best foods for cardiovascular health, which translates to brain health. Additionally, oatmeal is packed with fiber, a reasonable amount of protein, and even a small amount of Omega-3′s. It’s a good grain that will sustain you throughout the morning so you aren’t prone to irritability or an energy crash.

Green it: the healthiest oatmeal is the real, steel-cut deal. Steer clear of those little microwavable packets that are loaded with sugar. All that packaging isn’t very green.

8. Beans

One more for carb-lovers. (The brain uses about 20% of your carbohydrate intake and it likes a consistent supply.) Beans are truly an amazing food that is sadly overlooked. They’re humble, but very smart. Not only are they loaded with fiber, vitamins, minerals and protein, they’re ridiculously cheap. An entire bag of beans usually costs only a few dollars and will provide many meals. Beans provide a steady, slow release of glucose to your brain – which means energy all day without the sugar crash. Don’t go eating a whole platter of frijoles, though – just 1/4 of a cup is fine.

Green it: look for heirloom beans that are raised sustainably, like those from Rancho Gordo.

9. Pomegranate

Opt for the fruit over the juice so you get more fiber. Pomegranates contain blueberry-like levels of antioxidants, which are essential for a healthy brain. Your brain is the first organ to feel the effects of stress, so anything you can do to offset stress is a smart choice.

Green it: pomegranates are seasonal and not generally local for most of us, so enjoy sparingly and rely on other berries like acai, grapes and cherries when you can’t get this fruit.

10. Brown Rice

Brown rice is a low-glycemic complex carbohydrate that is excellent for people sensitive to gluten who still want to maintain cardiovascular health. The better your circulation, the sharper your brain.

Green it: don’t buy the excessively-packaged “boil in a bag” rice packets. Just make up a big batch of brown rice in a rice cooker on Sunday so you have it on hand for easy lunches all week.

11. Tea

You have to brew tea fresh or you won’t get the benefits of all those catechines (antioxidants) that boost your brain. Because tea has caffeine, don’t have more than 2-3 cups daily.

Green it: buy organic, fair trade loose leaf or packets to support sustainable business practices.

12. Chocolate

Things are looking increasingly better for chocolate. It’s got brain-boosting compounds, it’s loaded with antioxidants, and it has just the right amount of caffeine. Chocolate sends your serotonin through the roof, so you’ll feel happy in short order. Dark chocolate is also rich in fiber. (Remember, fiber = healthy cardiovascular system = healthy brain.)

Green it: go for super dark, fair-trade, pure organic chocolate, not the sugary, processed milk chocolate candy bars.

13. Oysters

Oysters are rich in selenium, magnesium, protein and several other nutrients vital to brain health. In one study researchers found that men who ate oysters reported significantly improved cognition and mood! Not all shellfish are good for you but oysters are a sure bet.

Green it: oysters are actually one of the most eco-friendly seafood options, so eat up!

14. Olive Oil

Though we know the brain does need a small, steady supply of glucose, don’t overlook fat. Studies have consistently shown that a low-fat diet is not the health boon we hoped it would be (remember the 90s low-fat craze?). In fact, avoiding fat can increase foggy thinking, mood swings, and insomnia. A diet rich in healthy fats is essential to clear thinking, good memory, and a balanced mood. Your brain is made of fat, after all.

One study of men found that those who relied on the processed vegetable fats found in salad dressings, snacks and prepared foods had 75% higher rates of mental degradation (dementia, memory loss) than men who ate healthy fats. Most processed foods and fast foods use corn oil, palm oil, soybean oil and other Omega-6 fats. You don’t want Omega 6 fats. Even saturated fat is safer than Omega 6′s.

Choose healthy fats such as those present in olive oil, nut butters, nuts and seeds, flax, oily fish, and avocados. Avoid processed fats found in pastries, chips, candy bars, snacks, junk food, fried foods and prepared foods. Eating the wrong fat can literally alter your brain’s communication pathways.

Green it: look for organic, local, or farmers’ market options when it comes to your food. You should also explore herbal remedies for mood swings and brain health.

15. Tuna

In addition to being another rich source of Omega-3′s, tuna, particularly yellowfin, has the highest level of vitamin B6 of any food. Studies have shown that B6 is directly linked to memory, cognition and long term brain health. Generally, the B vitamins are among the most important for balancing your mood. B6 in particular influences dopamine receptors (dopamine is one of your “feel good” hormones along with serotonin).

My personal cocktail: SAMe (nature’s happiness molecule) and a mega-dose of B-complex keeps me humming even when I’ve got a mountain of work to do. Which, like you, is all the time.

Green it: only eat tuna from sustainable fisheries, and if you’re looking for a B6 source that is vegetarian, opt for a banana, which contains a third of your day’s requirement (tuna offers nearly 60%).

16. Garlic

Garlic – the fresher the better – is one of the most potent nutritional weapons in your arsenal. Eat it as much as your significant other can stand. Not only is it fabulous for reducing bad cholesterol and strengthening your cardiovascular system, it exerts a protective antioxidant effect on the brain.

Avoid: I know it makes life easier, but don’t even think about buying the chopped or peeled garlic. Nutritional benefits = zero.

Green it: just choose organic, and go for local if you can get it.

17. Eggs

Eggs contain protein and fat to provide energy to your brain for hours, and the selenium in organic eggs is proven to help your mood. You really needn’t worry about the overblown cholesterol fears. (I have quite a bit to say on this topic but I’ll restrain myself for once.)

Green it: choose organic, free range, vegetarian fed eggs.

18. Green Leafy Vegetables

Spinach, kale, chard, romaine, arugula, lolla rossa – whatever green you like, eat it daily. Green, leafy vegetables are high in iron (slightly less “green” iron sources include beef, pork and lamb). Americans tend to be deficient in iron, which is too bad, because the deficiency is linked to restless leg syndrome, fatigue, poor mood, foggy thinking, and other cognition issues.

Green it: choose organic, and shop at your farmers’ market or order from a local CSA. Leave out the red meat a few days a week and rely on a big, well-seasoned green stir fry or salad.

19. Tomatoes

Go figure, but tomatoes don’t usually make the brain-boosting food lists. (Thank goodness I found the one that did so I’m not the only one.) Tomatoes contain lycopene, an antioxidant that is particularly good for your brain – it even helps prevent dementia. You have to cook tomatoes to get the lycopene – take that, raw foodies! Just kidding. But this does mean that ketchup is good for your brain. Although because of the sugar in it, you should look to other sources for most of your lycopene intake, such as fresh tomato sauce.

Green it: try to eat tomatoes that are local and get your lycopene in vitamin form when tomatoes aren’t in season. You’ll know when that is – the tomatoes will be pale, tasteless, and pithy.

20. Cacao nibs

That’s right, I’m putting chocolate on this list twice. My boyfriend knows I need it. I eat chocolate or cacao nibs daily and I think you might want to consider it, too. Cacao nibs are among the top five most powerful brain foods, right next to wild salmon and blueberries. My girlfriends and I like to mix cacao nibs with frozen blueberries and a generous splash of organic heavy cream while we watch really bad television on Sunday nights.

Green it: as long as it’s fair trade and organic, it’s green.

Things that drain your brain:

Alcohol kills your brain cells outright! Alcohol also interferes with dopamine production. Moderate amounts of alcohol, particularly resveratrol-rich red wine, can help improve your health, but anything beyond a glass or two of wine daily is a recipe for reduced brain function and energy loss.

Corn Syrup and Sugar lead to health problems like diabetes and obesity, and they’re terrible for your brain. Don’t eat sugar except on special occasions or as an infrequent treat. If you can’t cut back that much, try to limit yourself to just two bites of whatever tempts you daily.

Nicotine constricts blood flow to the brain, so while it may “soothe” jittery nerves, smoking will actally reduce your brain function severely – and the effects are cumulative.

A high carbohydrate lunch will make you sleepy and sluggish. Opt for a light meal with some quality protein, such as a salad with grilled chicken breast or vegetables and hummus or wild American shrimp and avocado.

Vita Search
Public Library of Science
PubMed

– with additional reporting by Sarah Irani

Image: haydnseek

Many of us would like to lose weight or at least maintain our weight, which can be particularly challenging during the holidays. Thanksgiving dinner is one thing, but then friends start bringing by the requisite homemade holiday fare – banana bread, gingerbread cookies, and peanut brittle to name a few. It’s not surprising that many of us start feeling weighted down, low in energy and spirits from all those buttery and sugary (mind you, delicious) snacks. (I’m partial to those little miniature pecan pies- which are deliciously dangerous.)

Let’s face it – we need to counter-balance all this rich wonderfulness. And what better way to boost your metabolism and your mood than to make it a habit to eat a salad for lunch or dinner all winter long? I’ve gathered together a list of 12 salad recipes that incorporate metabolism-boosting ingredients to help us all offset the mound of tasty treats that’s certain to grow over the coming weeks.

1. Grapefruit and Avocado Salad

Grapefruit is an excellent way to spur the metabolism. Luckily, winter ’tis the season for citrus fruits, so now’s the time to embrace these flavor bombs. Avocado is a “good fat” option, and paired with grapefruit over a bed of watercress, you’re bound to feel satisfied. (And satisfaction is key to healthy options.) Try this recipe: Grapefruit and Avocado Salad with Poppy Seed Dressing.

2. Fennel and Citrus Salad

I’ve made this incredibly flavorful and zesty Fennel and Citrus Salad recipe from the NY Times on numerous occasions. It’s also great for entertaining.

3. Spinach, Apple and Pecan Salad

As the old saying goes (and Rule #26 in Michael Pollan’s book, Food Rules): “Drink the Spinach Water.” Spinach, like most dark, leafy greens, will have your metabolism humming along in no time. Plus, it’s packed with anti-oxidants and loads of other vitamins. What’s not to love. This Spinach, Apple and Pecan Salad combines the value of spinach with apple- another known booster.

4. Classic Spinach Salad

The classic Spinach Salad includes boiled egg, and eggs are also considered a good way to speed up the metabolism. This classic recipe includes bacon, which if you’re worried about the extra calories, you could leave out, or simply reduce the amount you include. After all, a little bacon goes a long way.

5. Kale Caesar Salad with Anchovies

If you’re feeling adventurous, try this Kale Caesar Salad with Anchovies. I was once skeptical of kale “salad” until I had the occasion to try one at Bar Tartine in San Francisco. The key is a punchy dressing to counter the potential bitterness of the kale. This grilled kale version looks like a great healthy and hearty option.

6. Baby Spinach Salad with Toasted Hazelnuts, Pear and Parmesan

Not to overkill on the spinach, but I couldn’t resist including this recipe for Baby Spinach Salad with Toasted Hazelnuts, Pear and Parmesan from Food52 as it looks like such a great variation. Pear much like apple is supposed to kick the metabolism in high gear.

7. Green Leaf Lettuce, Pomegranate, and Almond Salad

Raise your body’s metabolism with almonds’ essential fatty acids in this Green Leaf Lettuce, Pomegranate and Almond Salad from Epicurious.

8. Spinach and Bibb Lettuce Salad with Apple, Almonds and Creamy Lemon Dressing

Spinach, apples and almonds, oh my! This Spinach and Bibb Lettuce Salad recipe from Food and Wine is a triple metabolism speed racer rescue. Note: the dressing does call for a tablespoon of mayonnaise, which I’m personally not a big fan of. However, if you had some homemade aioli at home, now that would be something else.

9. Romaine, Radish, and Cucumber Salad with Tahini Dressing

Cucumber is a hydrating, low calorie, vitamin-rich vegetable. Paired with radish, and you’ll be feeling fine in no time. This Romaine, Radish and Cucumber Salad recipe is originally from Gourmet magazine.

Mâche Salads

I hear mâche is the new foodie green. Try any of these three mâche salads to keep your energy high. If you can’t find mâche, feel free to use watercress (of the same family) or arugula.

10. Mâche Salad with Persimmons, Pomegranate Seeds and Spiced Nuts

The Organic Authority website has this Mâche Salad with Persimmons, Pomegranate Seeds and Spiced Nuts recipe that sounds intriguing. To keep things simple, substitute toasted pecans or walnuts for the “candied spiced nuts.” Or go big! Spicy nuts are festive.

If you’re not sure what’s up with persimmons, this post might shed some light on the matter.

11. Mâche with Feta and Beet Salad

Beets are linked to many health benefits – lowered blood pressure and cholesterol for starters. Sounds like a good holiday-food-corrective to me! I might substitute freshly boiled or roasted beets for the pickled in this Mâche with Feta and Beet Salad recipe. Then again, if you can pick up some pickled beets from a Brooklyn market, than I’m not one to argue.

12. Mâche Salad with Creole Vinaigrette

There’s also this simple, but interesting sounding Mâche Salad with Creole Vinaigrette from Epicurious that looks worth investigating.

Images: TheDeliciousLife, dailyfood, stu_spivack, ccharmon, nick kindelsperger, jules:stonesoup, dumbonyc, pizzodisevo, Becoming Green, House of Sims, michael_reuter, mynarmeisharsha

Vitamins and supplements are rising in popularity among health-conscious dog owners, due in large part to concerns about the quality of pet food. Of course, manufacturers are jumping on the bandwagon and producing an array of products – from the healthy and practical to the completely absurd. For instance, if you are so inclined, you can now purchase bottled vitamin water for your pampered pooch.

While bottled vitamin water is pretty crazy, there are good supplements on the market that can be used as either preventive care or to manage specific health conditions. Martha Smith is the general manager of i Love Dogs, a company that produces a line of natural vitamins and supplements for dogs. “Vitamins and supplements are a great way to support dogs as they deal with existing issues like hip and joint issues, allergies, nutrient deficiency, and even cancer,” says Martha. “They can also be powerful preventive agents for dogs who are prone to certain illnesses or conditions.” For example, Martha has her German Shepherd Dog (GSD) on glucosamine and chondroitin, which support joints and cartilage, because GSD’s are promote to hip and joint problems.

However, supplements might not be appropriate for all dogs or all conditions. Martha suggests that owners of dogs with unstable health or serious allergies should consult a vet or a holistic canine healthy practitioner.

The positive result of increased interest in pet supplements is that manufacturers are releasing products designed to meet our and our dogs’ needs. For instance, i Love Dogs uses plant- and animal-based ingredients, but they also have a vegan option.

If you’re considering adding a vitamin or supplement to your dog’s diet, here are some things to consider:

• Before starting your dog on anything, schedule a visit with your vet, especially if your dog has a chronic condition you’re trying to manage.
• “With vitamins in particular, pet parents need to pay careful attention to the dosing instructions for their dog’s weight. Some of the minerals and other ingredients in vitamin supplements can be harmful when over-dosed,” says Martha.
• Read labels and ingredient lists as carefully as you would if you were considering the supplement for yourself because, according to Martha, “vitamins and supplements vary widely in terms of formulation, ingredients, country of origin, and recommended dosage.”

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‘Tis the (cold and flu) season, and it’s time to stock up on immune boosting foods like oranges, garlic and Kellogg’s Cocoa Krispies.

Yes, that’s right. Kellogg’s is claiming that all the vitamins they’ve sprinkled onto their sweetened, processed puffs will help your child’s immune system. It’s boldly emblazoned across the box, so it must be true!

Vitamins aside for a moment, has anyone forgotten the negative immune impact of sugar? I haven’t, but one wonders if Kellogg’s is exercising some selective memory techniques. The second ingredient on the Cocoa Krispies label (quickly followed by high fructose corn syrup), sugar raises the body’s general acidity, making you more prone to illnesses of all kinds.

As for vitamins: the best ones come from whole foods sources like…well, like oranges and garlic. In order to get the necessary nutrients your body needs, you can eat actual, whole foods or take vitamins from brands such, as New Chapter, ,that derive their supplements from actual food extracts (with a small dose of probiotics to help you digest them better). The vitamins you’ll find in Cocoa Krispies, on the other hand, tend to have the bad habit of washing away in the milk.

Conclusion? Cereal is not medicine, particularly the cracklin’ candy sort. Opt for serving your tots a hot, yummy bowl of real, organic whole-grain oatmeal with fresh, organic fruit for a true immunity boost this season.