It’s an unfortunate reality. The brain, like everything else, changes with age. This can help explain why you’re having problems with multitasking or forgetting where you put your keys as you get older. Behaviors, such as lack of adequate sleep, may increase the risk of cognitive decline, while other behaviors may support brain health. In fact, according to the US Centers for Disease Control and Prevention (CDC), certain lifestyle changes can prevent or delay up to 40% of cases of dementia. One of those changes includes a healthy snack. According to a nutritionist, The combination of blueberries and walnuts provides a powerful combination of nutrients needed to keep the brain sharp...
“The best snacks for brain health are plant-based snacks, which are low in saturated fat and high in micronutrients,” he said. Rebecca Shilling, RDDelivered by the founder of a nutritionist. “Berry is rich in antioxidants and keeps the brain safe from free radicals. Nuts provide vitamin E and omega 3 fatty acids, which are also associated with improved cognitive function.”
The benefits of blueberries for your brain
Kitty Broyer, RD, The creator of the Eating Habits Lab and a nutritional advisor to the North American Wild Blueberry Association, states that wild blueberries in particular can help improve memory and executive function. According to Broihier, wild blueberries contain 33% more anthocyanins, a particular type of antioxidant, than normally grown blueberries.
“Studies show benefits in oral performance, memory identification, and a tendency to reduce the risk of cognitive decline in subjects who ate blueberries,” she explains.
2019 review Nutritional progress We found that eating more blueberries slowed the rate of cognitive decline in the elderly.
How walnuts can keep your brain sharp
2014 study on nuts Journal of nutrition, health and aging Older women who ate more than five servings of nuts a week were found to have the brains of a woman two years younger. And other studies have shown that eating them on a regular basis may reduce the risk of Alzheimer’s disease, among other cognitive benefits.
Walnuts in particular are a great option for protecting the brain, he says. Samantha Cassetti, MS, RDCo-author Sugar shock.. There is evidence that eating walnuts may improve the performance of cognitive function tests in adult memory, concentration, and information processing speed.
“Both inflammation and oxidative stress are involved in brain aging, and the omega-3s and antioxidants in walnuts prevent these effects,” explains Cassetti.
2020 survey Aging Research Journal Women who consumed at least two servings of walnuts a week in their late 50s and early 60s were more likely to age healthily, including having no memory problems, than women who did not eat walnuts. I found that.
“Toasted walnuts are my go-to snack because they taste great in their own right, but they also go well with other brain-sharpening foods,” says Cassetti.
How to Eat Blueberries and Walnuts for Brain Health
Mix fresh or dried blueberries with walnuts for a simple trail mix that you can enjoy on the go, put in a smoothie, or sprinkle on yogurt, oats, or chia pudding. However, if you choose to eat a light meal with these nutrient-rich superfoods, rest assured that your brain will thank you.
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Rebecca Strong
Rebecca Strong is a freelance health / wellness, lifestyle and travel writer based in Boston.read more
