It doesn’t need to be said that the food you eat plays an important role in your long-term health. But did you know that they also influence your cognitive health? In fact, what you eat can be just as important to your brain health as other lifestyle factors like exercise and sleep. there is.
“Proper nutrition can support cognitive health and prevent cognitive decline.” Miranda Galati, MHSc, RDI am a nutritionist and owner of Real Life Nutritionist. Although there is no single nutrient that achieves optimal brain health, certain nutrients are especially important. “Nutrients such as omega-3 fatty acids from fatty fish, antioxidants from berries and leafy greens, protein from nuts and legumes, and B vitamins are essential to maintaining and improving cognitive health,” says Dr. I say. Wa Na Chun, MPH, RD, CPTOwner of One Pot Wellness.
Of course, busy schedules often interfere with mealtimes. That’s why choosing balanced, nutritious snacks is an important part of a brain-healthy diet.
But when it comes to snacking, getting protein can be a little difficult, especially since many high-protein snacks are perishable. Don’t worry. We will take care of you! Learn about the best high-protein snacks for cognitive health and other foods that are best for a healthy brain.
The best high-protein snacks to improve cognitive health
If you’re looking for nutritious snacks to support brain health, look no further than the back aisles of your supermarket (yes, you read that right!). Once you get there, buy some canned sardines along with some whole wheat crackers. These are our #1 high protein snacks for improving cognitive health.
What makes them so great? Packed with protein and healthy fats, this unconventional snack is shelf-stable and versatile. “Sardines are rich in omega-3 fatty acids and contain 20 to 25 grams of protein per 3-ounce serving,” says Chun. “For a quick snack, simply drain the liquid from canned sardines and add a squeeze of lemon juice or a sprinkle of black pepper for flavor,” she says. “Serve with whole grain crackers or toast for a balanced snack that supports cognitive health.”
Why protein is important for cognitive health
“Eating more protein is very important for a healthy body, especially the brain,” says Galati. “Many of the amino acids that make up protein foods are used to make neurotransmitters and other chemicals in the brain.” That’s not the only reason protein is beneficial for the brain. “Eating more protein may also remove some refined carbohydrates and unhealthy fats from your diet, increase its overall anti-inflammatory properties, and support a brain-healthy diet.” added Galati.
For example, one study of people over 60 found that higher protein intake, especially from meat, eggs, and legumes, improved cognitive function. Additional research found that older adults who ate slightly more protein, especially plant-based protein, had less age-related memory decline. Therefore, you may want to branch out into beans and legumes as well.
nutrients for brain health
Protein is not the only nutrient important for cognitive function. These nutrients also help keep you sharp.
omega 3 fatty acids
Research shows that omega-3 fats promote learning, memory, and blood flow to the brain. The best sources for brain health are fatty fish such as salmon, tuna, herring, and, you guessed it, sardines. That’s because fatty fish is rich in brain-supporting omega-3 fatty acids called EPA and DPA (these are the nutrients we love for long-term brain health). These beneficial fats keep your brain cells healthy and allow them to communicate effectively with each other as you age. This may explain why DHA is associated with a lower risk of Alzheimer’s disease in some people.
If fish isn’t your top choice, you can also get small amounts of omega-3 in the form of ALA from plant foods like walnuts, chia seeds, soybeans, flaxseed, and soybean oil.
antioxidant
Antioxidants are natural substances that keep cells healthy by protecting them from oxidative stress and free radical damage. And that includes brain cells. “Foods rich in antioxidants, such as blueberries, tomatoes, and dark leafy vegetables, can help protect against degenerative changes in the brain and strengthen neurological function,” says Chun. But don’t stop there. Antioxidants are found in many plant foods, including fruits, vegetables, nuts, seeds, whole grains, beans, herbs and spices. So the tried-and-true advice of making half your plate half fruits and vegetables is good for your brain health, too.
vitamins and minerals
Like the rest of your body, your brain needs vitamins and minerals to perform at its best. For example, iron is needed to transport oxygen to the brain through the bloodstream. Iron deficiency can also significantly impair cognitive function, especially during infancy and childhood. Then there are vitamins. B vitamins are essential for brain development starting in childhood. In adults, vitamin E is associated with improved verbal memory and recall, and vitamin D and vitamin K are also associated with improved cognition.
More strategies for brain health
Yes, diet has a vital impact on brain health. But that’s not the only factor. Lifestyle is also important for optimal cognitive health. Galati says it’s equally important to watch out for alcohol, processed meats, refined carbohydrates and added sugars. “Quality sleep, regular exercise, and stress management are also important habits for brain health that can’t be ignored,” she added.
conclusion
“A balanced diet consisting primarily of whole foods and regular exercise are essential for optimal cognitive health,” says Chun. When you’re busy, healthy snacks like canned sardines and crackers can help. In fact, it’s the number one high-protein snack among nutritionists for improving cognitive health. It’s quick, convenient, and packed with brain-friendly nutrients, especially protein, omega-3 fats, antioxidants, vitamins, and minerals. That’s why it’s part of Galati’s “Nourishing by Addition” approach. “Add more nutritious foods into your life, and also make room for the fun things you really like,” she says.
