You may already know that your eating habits can help or lower your risk of developing heart disease or type 2 diabetes, but you may not be aware of the ways nutrition can affect brain health. In fact, numerous studies suggest that rich in antioxidants and nutrients Whole foods play an important role in protecting your cognitive functions: abilities to think, learn, and remember.
Meanwhile, an unhealthy diet full of highly processed foods — foods with refined grains and too much added sugar or sodium — can speed up brain aging. Unfortunately, many common snacks, from pretzels to chips to bars, fall into this camp, so swapping out your snack for healthier fare is one way to stay in shape as you get older. Here are some of the best science-backed snacks to add to your menu.
Whole Grain Cookies
Scientists are studying how diet and nutrition can improve brain health, and mind diesIt has given impressive results. The MIND diet is a mix of the Mediterranean diet and the DASH diets, and there are evidence which can reduce the risk of dementia and preserve cognitive function as you age. The MIND diet includes three or more servings of whole grains per day because they play a role in protecting the brain. That’s what makes whole grain crackers such a great snack option.
When choosing whole grain crackers, look at the ingredient list to make sure the whole grain (such as whole wheat or brown rice) is the first ingredient. You may find that a packaged food, like crackers, is less processed if the other ingredients are foods you might buy. For example, triscuits they have just three ingredients: whole wheat, canola oil, and salt. Mary’s Gone Cookies is another solid option; the first two ingredients are brown rice and quinoa.
On the MIND diet, cheese is limited to one serving per week, so pair your crackers with brain-healthy alternatives like hummus or guacamole.
Popcorn
Yes, popcorn is a whole grain and therefore a great snack to keep your brain sharp. In one to study which followed nearly 140,000 adults for six years, those 80 and older who ate the least amount of whole grains had the highest risk of memory loss.
Additionally, another to study involving adults 50 and older found that those who ate the most whole grains (about seven servings per day) were more likely to score higher on a measure of successful aging, including preservation of function cognitive, compared with those who ate fewer whole grains. Whole grains were also associated with a lower risk of high blood pressure, diabetes and high cholesterol. This reduction in disease risk is also likely to be a boon for brain health.
While popcorn itself is a nutritious snack, what you add to it can decrease its healthiness, so stick to little butter and sweeteners. I love this lightly sweetened Corn Kettle Maple from Quinn, which satisfies sweet and salty cravings with just 2 grams of added sugar per serving. Another favorite is skinny pop, which comes in microwaveable and ready-to-eat options. If you prefer to make your own microwave popcorn, try silicone popcorn.
Granada juice
Most people need 1 ½ to 2 cups of fruit a day, but few people meet these recommendations. To help on that front, consider including pomegranate juice in your snack pack. Pomegranate juice can count towards one serving of fruit (the others must come from another form of fruit, such as fresh fruit) and can have a great payoff.
This ruby red drink contains phytonutrients that reduce inflammation and protect cells from damage that can promote brain aging. small one to study among people with mild memory complaints found that drinking 8 ounces of pomegranate juice a day for a month was associated with better memory and increased neural activity in the brain. one year follow up to study demonstrated that pomegranate juice drinkers retained the ability to learn visual information. In contrast, those who drank a pomegranate juice concoction devoid of polyphenol nutrients experienced a significant decline in that aspect of learning.
To make pomegranate juice a balanced snack, drink it with some nuts or use it as a liquid base in a fruit and vegetable protein shake made with Greek yogurt, silken tofu, or another protein you love. When shopping, choose pomegranate juice without added sugar, like this one from wonderful pom.
walnuts
Among the nuts, walnuts may be the best for brain performance. in a revision Using 22 studies and more than 47,000 people, researchers found that nuts were beneficial among people at higher risk of cognitive decline. However, among all the nuts studied, walnuts were most consistently associated with better cognitive health. Other to study found that women who ate at least two servings of walnuts per week between the ages of 50 and 60 were more likely to age healthy, defined as having no reported memory problems, among other things, compared to those who skipped this practice.
Some of the ways diet can improve brain function include improving blood flow, reducing inflammation, and protecting against oxidative stress, the phenomenon that occurs when you have more free radicals than antioxidants. This imbalance can lead to cell damage that increases the risk of cognitive decline and other chronic health problems. That is why nuts can be so beneficial. Walnuts are the nut with the highest content of omega-3 ALA, which protects against inflammation, and they are also rich in antioxidants that defend against oxidative stress.
Plain nuts are a delicious snack, but they can also season at home or buy them in fun flavors, like these Maple Flavored Crazy Go Nuts, which have a modest 5 grams of added sugar. If you like a little heat in your snack, opt for the Buffalo Flavored Crazy Go Nuts instead.
blueberries
Blueberries are on the short list of foods to eat when it comes to preserving memory and thinking skills. In studies, have been associated with slower rates of cognitive decline and better memory and executive functioning. Research has also revealed increased blood flow in certain areas of the brain of blueberry eaters. The benefits of blueberries begin early in life. there are evidence that children whose diets are supplemented with blueberries experience improvements in memory, attention, and reading.
You can chop blueberries in any form, such as fresh, frozen into a smoothie, dried, or freeze-dried, like these good and collected the ones from Target. For a snack that does triple brain-boosting duty, add dried or freeze-dried cranberries to a trail mix with nuts and popcorn. As always, when shopping for forms other than fresh blueberries, look for versions with no added sugars.
cabbage chips
Just one serving of leafy greens per day—a little more than a cup raw or ½ cup cooked—may help ward off memory decline as you age, according to a study. to study. Compared with adults who rarely or never ate leafy greens, those who met this mark had the brain power of people 11 years younger. Scientists believe that phylloquinone, lutein and folate, nutrients abundant in leafy green vegetables, are the key to this protective effect.
you can make your own cabbage chips or buy them ready to eat. Rhythm Superfoods Kale Chips deliver the crunch you want in a snack. Kale chips are too delicate to dip in a dip, so top them with some cottage cheese to round out your snack and make it more filling.
Editor’s Note: The author has revealed that she is a spokesperson for California Walnuts.
This article was originally published on TODAY.com
