It is a sad reality: the brain, like everything else, changes with age. That may help explain why he has more trouble multitasking or occasionally forgets where you left your keys as you age. While some behaviors, such as you haven’t slept enoughcan increase your risk of cognitive decline; others can support brain health. In fact, according to Centers for Disease Control and Prevention (CDC), certain lifestyle changes can prevent or delay up to 40% of dementia cases. One of those changes includes healthy snacks. According to dieticians, a combination of blueberries and walnuts provides the powerful combination of nutrients you need to keep your brain sharp.
“The best snack for brain health is going to be a plant-based snack, one that is low in saturated fat and high in micronutrients,” he says. Rebecca Schilling, DRfounder of dedicated dietitians. “Berries are high in antioxidants and keep the brain safe from free radicals. Walnuts provide vitamin E and Omega-3 fatty acidswhich again are associated with improved cognitive function.
The benefits of blueberries for your brain
broihier kittyDRthe creator of the Eating Habits Laboratory and nutrition advisor to the Wild Blueberry Association of North America, says that wild blueberries, in particular, can help improve memory and executive function. According to Broihier, wild blueberries contain 33% more anthocyanins, a specific type of antioxidant, than regular cultivated blueberries.
“Studies have indicated benefits in verbal performance, memory discrimination, and a trend toward reduced risk of cognitive decline in subjects who ate blueberries,” he explains.
A 2019 review on Advances in Nutrition found that eating more blueberries was associated with slower rates of cognitive decline in older adults.
How Walnuts Can Keep Your Brain Sharp
As for walnuts, a 2014 study in The Journal of Nutrition, Health and Aging found that older women who ate five or more servings of nuts per week had the intellectual capacity of women two years younger. And another research has shown that eating them regularly can reduce the risk of Alzheimer’s disease, among many other cognitive benefits.
Walnuts, specifically, are an excellent choice when it comes to protecting your brain, says Samantha CassettyMS, DRco-author of sugar crash. there are evidence that eating walnuts can improve performance on tests of cognitive function for memory, concentration, and speed of information processing in adults.
“Both inflammation and oxidative stress plays a role in brain agingand the omega-3s and antioxidants in walnuts protect against these effects,” explains Cassetty.
A 2020 study in the Journal of Aging Research found that women who ate at least two servings of nuts per week in their late 50s and early 60s were more likely to age healthily, even without memory problems, compared to those who ate no nuts.
“Roasted walnuts are my favorite snack because they taste amazing on their own, but they also pair well with other brain-sharpening foods,” Cassetty says.
Ways to Eat Blueberries and Walnuts for Brain Health
Blend fresh or dried cranberries with walnuts for a simple trail mix you can enjoy on the go, blend into a smoothie, or sprinkle over yogurt, oatmeal, and chia pudding. However you choose to eat these nutrient-packed superfoods, you can be sure your brain will thank you.
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Rebecca Strong is a freelance health/wellness, lifestyle and travel writer based in Boston. read more
