There is no denying that the brain is the most remarkable and complex organ in the human body. It is truly amazing that our consciousness, memory, intelligence, emotions, sensations, and motor skills are all processed and housed just below the skull. If maintaining or improving these important functions is your top priority, it's important to consume a balanced diet rich in brain-supporting nutrients.
According to a 2021 study published in nutrition reviews, Common nerve-strengthening nutrients include omega-3 fatty acids, polyphenols, fiber, B vitamins, vitamin D, iron, zinc, iodine, and protein. Among the nutrients mentioned are those that play an important role in the production of neurotransmitters, which are chemical messengers that carry messages from one nerve cell to the next. And what are the nutrients? protein! The body's master control center, the nervous system, requires sufficient amounts of protein to obtain amino acids to function at its best.
If you're having trouble meeting your daily protein needs, eating high-protein snacks can fill in the nutritional gaps. Here are seven of the best high-protein snacks to support brain health.
1. Canned salmon
Pink in color and rich in flavor, salmon is packed with protein and nutrients that make it an ideal brain food.by USDA, 3 ounces of salmon contains 22 grams of protein. If you buy canned food, you can easily turn it into a healthy midday snack, like stuffed avocados with salmon or a quick and easy salmon salad with crackers or chips. Not to mention, salmon is a great source of vitamin D and omega-3 fatty acids.His 2022 review published in Creus 35% of the brain is made up of omega-3 fatty acids, which emphasize that omega-3 fatty acids promote cognition, memory, learning, and blood flow in the brain. To get these benefits, try whipping up 5-star ginger soy salmon balls.
2. Nuts
If you're looking for a crunchy, ready-to-eat snack that's good for your brain, protein-rich mixed nuts are the way to go.From walnuts to almonds to hazelnuts to peanuts, 2020 research reveals Molecular nutrition and food research Regular consumption of a variety of nuts was found to reduce the risk of cognitive decline and improve cognitive function. Nuts such as peanuts also contain significant amounts of protein, with 7 grams in a 1-ounce serving. USDA. However, brain-shaped mini nuts (walnuts) in particular are known for their brain-supporting effects due to their high content of omega-3 fatty acids.
If you want to go even further, you can also use nuts or nut butters with dried fruit to create a delicious and balanced energy ball recipe. Recipes like peanut butter-filled energy balls are portable and flavorful, and add cocoa powder for an extra boost of brain-supporting antioxidants.
3. Greek yogurt with blueberries
The creamy texture of Greek yogurt and the sweet, tart flavor of blueberries combine to create a protein-rich between-meal bite that does wonders for brain health.by USDA, 7 ounces of plain Greek yogurt contains 20 grams of protein. If that's not impressive enough, check out our review published in 2022. Gerontology Journal We've discovered that probiotics, like those found in Greek yogurt, can promote interactions between the gut and the brain, improving cognitive health and mental health. Topping this delicious snack with blueberries also gives you the added bonus of brain-protecting antioxidants. Next time you're at the store, grab a container of Greek yogurt and blueberries and try making this easy-to-make yogurt with blueberries.
4.Edamame
Another way to boost brain function is to munch on plant-based protein sources like edamame. According to , 1 cup of cooked edamame contains 18 grams of complete protein. USDA. Beyond their protein content, edamame are rich in fiber, folate, iron, choline, and plant compounds called isoflavones, which may benefit brain health. In fact, a 2020 study found that nutrition reviews We noted that soy isoflavones may improve cognitive function, or memory, in adults. If supporting your memory storage is one of your goals, try eating flavorful edamame with Aleppo pepper.
5. Quinoa bite
Edamame isn't the only complete plant protein on this list. Quinoa is also a complete protein with 8 grams per cup. USDA.When it comes to mental health support, the 2023 review advances in nutrition I noticed an increase in consumption. Whole grains, including quinoa, may be associated with improved mood and reduced anxiety. In Baked Broccoli Cheddar Quinoa Bites, fiber-rich broccoli and satisfying cheddar cheese combine for a balanced, brain-healthy snack.
6. Boiled eggs
On days when you need a mid-morning snack to boost your brain power, consider a boiled egg or two.by USDA, One boiled egg provides 6 grams of protein. This means that if you choose two hard-boiled eggs, you will be getting up to 12 grams of protein. Eggs are also an amazing source of choline and lutein, and a 2018 study found that American College of Nutrition Journal They highlight two important nutrients that are essential during the first 1,000 days of life for proper brain and nerve development. There's even mention that lutein may help lower the risk of cognitive decline in adulthood. If you want a hassle-free way to cook eggs, we recommend hooking up an air fryer to make air fryer hard boiled eggs.
7. Pumpkin seeds
Pumpkin seeds may be small, but they contain a surprising amount of protein per serving.by USDA, 1 ounce of pumpkin seeds contains 8 grams of protein. Specifically, pumpkin seeds are rich in the amino acid tryptophan. Research results published in 2022 plant It highlights that the tryptophan in pumpkin seeds is converted to the neurotransmitter serotonin, which has been shown to help support things like mental health and memory. One way to add more pumpkin seeds to your diet is to stock up on superseed snack bars.
conclusion
The brain is one of the most complex organs in the human body, but incorporating protein-rich snacks that nourish the brain doesn't have to be complicated. The trick is to look for protein-rich foods that are also rich in omega-3 fatty acids and brain-boosting vitamins and minerals. Snacks that top the list include salmon, Greek yogurt, nuts, boiled eggs, edamame, quinoa, and pumpkin seeds. Add some of these foods to your snack rotation and your taste buds and brain will thank you.
