You may already know that your diet can help or hinder your risk of developing heart disease and type 2 diabetes, but you may not know how nutrition affects brain health. In fact, many studies point to the fact that whole foods rich in antioxidants and nutrients play an important role in protecting cognitive function – the ability to think, learn and remember.
On the other hand, an unhealthy diet filled with highly processed foods (refined grains and foods with too much added sugar or sodium) can speed up the aging of the brain. Many common snacks fall into this camp, from potato chips to bars. Here are some of the top scientifically-backed snack foods to add to your menu.
whole grain crackers
Scientists have been studying how diet and nutrition can improve brain health, and the MIND diet has produced impressive results.The MIND diet combines the Mediterranean and DASH diets. There is evidence that it can reduce the risk of dementia and preserve cognitive function as we age. The MIND diet includes at least three servings of whole grains each day as they play a protective role in the brain. That’s why whole grain crackers are a great snack option.
When choosing whole grain crackers, look at the ingredient list to make sure that whole grains (such as whole wheat or brown rice) are the first ingredient. You can tell that packaged foods like crackers are unprocessed if the other ingredients are foods you can buy. . Mary’s Gone Crackers are also solid choices. Her first two ingredients are brown rice and quinoa.
The MIND diet limits cheese to one serving per week, so pair your crackers with brain-healthy alternatives like hummus and guacamole.
Popcorn
That’s right, popcorn is whole grain, so it’s the perfect brain-boosting snack. In one study that followed nearly 140,000 adults over her six years, those over 80 who had the lowest intake of whole grains had the highest risk of memory loss.
In addition, another study of adults over the age of 50 found that those who ate the most whole grains (approximately seven servings per day) had better outcomes in aging, including the maintenance of cognitive function, than those who ate the least. We found that they were more likely to score higher on the success scale. Whole grain. Whole grains were also associated with a lower risk of hypertension, diabetes, and high cholesterol. Reducing the risk of this disease may also benefit brain health.
Popcorn itself is a nutritious snack, but avoid butter and sweeteners, as anything added to it can have adverse health effects. We love this lightly sweetened maple kettle corn from Quinn, another one of her favorites is Skinny Her Pop. It has both microwaveable and ready-to-eat options. If you want to make your own microwaveable popcorn, try silicone poppers.
pomegranate juice
Most people need one and a half to two servings of fruit per day, but few meet these recommendations. Consider including pomegranate juice in your snack pack to help with that. there is.
This ruby red drink contains phytonutrients that reduce inflammation and protect cells from damage that can accelerate brain aging. One study found that drinking eight ounces of pomegranate juice daily for one month improved memory and increased neuronal activity in the brain. was shown to retain the ability to learn In contrast, those who drank pomegranate juice concoctions that had the polyphenolic nutrients removed experienced a significant decline in that aspect of learning.
To make pomegranate juice a balanced snack, drink it with nuts or use it as a liquid base for fruit and vegetable protein smoothies made with Greek yogurt, silken tofu, or any other protein you love. Please. When shopping, opt for unsweetened pomegranate juice like this one from POM Wonderful.
walnut
Among nuts, walnuts may be the best for brain performance. In a review of 22 studies and more than 47,000 people, researchers noted that nuts were beneficial for people at high risk of cognitive decline. was most consistently associated with better cognitive health. In comparison, I found that I was more likely to age healthily.
Ways diet can improve brain function include improving blood flow, reducing inflammation, and protecting against oxidative stress (a phenomenon that occurs when there are more free radicals than antioxidants). This imbalance can cause cell damage that increases the risk of cognitive impairment and other chronic health problems. Walnuts are the nut with the highest levels of omega-3 ALA, which protects against inflammation, and are also rich in antioxidants that protect against oxidative stress.
Plain walnuts make a delicious snack, but you can also flavor them at home or buy them in fun flavors such as maple-flavoured Crazy Go Nuts with just 5 grams of added sugar. If you prefer a slightly spicier snack, opt for the Buffalo Flavored Crazy Go Nuts instead.
blueberry
Blueberries are on the list of foods you should eat to maintain your memory and thinking power. In studies, they have been associated with slowing the rate of cognitive decline and improving memory and executive function. It turns out. The benefits of blueberries start early in life. There is evidence that children who include blueberries in their diet have improved memory, attention and reading skills.
Blueberries, like Target’s Good & Gathered, can be eaten fresh, frozen, in smoothies, dried, or freeze-dried. Add dried or freeze-dried blueberries to walnut and popcorn trail mix for a triple brain-boosting snack. As always, when purchasing forms other than fresh blueberries, look for versions with no added sugar.
kale chips
One study found that eating just one serving of leafy greens a day (just over 1 cup of raw vegetables or 1/2 cup of cooked vegetables) may reverse age-related memory decline. I have. Compared to adults who rarely or never ate leafy greens, the person who met this mark had the brain power of someone 11 years younger than he was. Scientists believe that phylloquinone, lutein and folic acid (nutrients abundant in leafy green vegetables) are key to this protective effect.
You can make your own kale chips or buy ready-to-eat. Rhythm Superfoods Kale Chips provide the crunch you need in your snack. Kale chips are too delicate to be put in the dip, so top off the snack with cottage cheese on the side to make it more substantial.
Editor’s Note: The author has revealed that she is a publicist for California Walnuts.
