Food for Thought: These Are the Brain-Healthy Snacks You Should Be Eating
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Here's some food for thought: What you eat can keep your brain in better health for the long-term.
Research shows that eating a wholesome, nutrient-dense diet such as the MIND diet may significantly slow age-related cognitive decline and slash your risk for diseases such as Alzheimer's. It might even change the structure of your noggin to support cognitive skills like memory and attention, found a study published earlier this year in Scientific Reports.
So which foods, exactly, are the best for your brain? "There is evidence that it's not all about just one food for brain healthy but how combinations of foods work together," says Marc Milstein, PhD, author of The Age-Proof Brain. Dietary patterns rich in fruits, veggies, fish, and fiber-rich foods like beans and whole grains seem to be the most beneficial. If you're looking for some specific items to add to your shopping list, these foods are a great place to start.
Leafy greens
Here's one more reason to go green: Eating just one daily serving of leafy vegetables - think half a cup of cooked greens or a cup of raw ones - can keep you sharper longer, found one Neurology study. Veggies like spinach, kale, collard greens, and lettuce are rich in phytochemicals like folate, vitamin K, and lutein, which are thought to slow the rate of age-related cognitive decline.
"Make it a routine that you make or order a salad daily and you'll hit the mark," says Wendy Bazilian, DrPH, author of the Eat Clean, Stay Lean series. Or try tossing a handful of greens into a smoothie, adding sautéed greens to grain bowls or on top of whole wheat pizza, or snacking on DIY kale chips.
Fatty fish
Options like salmon, mackerel, tuna, and herring are one of Milstein's favorite brain-boosting foods. They're rich in omega-3 fatty acids, which form a vital coating for the brain's cells to help them send electrical signals. "These electrical signals play a crucial role in remembering, thinking, and focusing," Milstein explains.
Aim to enjoy at least two four-ounce servings of fish per week, recommends the Academy of Nutrition and Dietetics. The omega-3s found in foods may be more beneficial than those found in supplements like fish oil.
Blueberries
The tiny fruits pack a big phytochemical punch. Blueberries are rich in anthocyanins, which deliver neuroprotective benefits by fighting inflammation, fighting oxidation, and supporting healthy blood sugar. "All of these functions play an important role in maintaining and protecting the health of the brain, as well as help delay or minimize the effects of aging," says Bazilian.
Blueberries are also rich in prebiotics, beneficial fibers that feed the good bacteria in your gut. And "what's good for the gut is good for the brain," Milstein says, since mounting evidence shows that digestive health influences cognitive function.
Avocado
Replacing just half of a daily serving of animal-based foods like butter, cheese, or processed meat with avocado may reduce the risk of heart disease by up to 22%, found a recent American Heart Association study. And what's good for your ticker is also good for your brain: When your blood vessels and circulatory system are healthy, your brain is better able to receive the blood, oxygen, and nutrients it needs to function at its best, Bazilian explains.
Walnuts
Like avocado, nuts are packed with healthy unsaturated fats that benefit the brain by protecting your heart. And walnuts seem to be particularly powerful. "They're rich in nutrients including polyphenols, tocopherols, and polyunsaturated fatty acids like omega-3 fats that may play an important role in supporting brain function and slowing the onset of age-related decline," Bazilian says.
Make it a point to enjoy at least two one-ounce servings of walnuts per week. Women in their 50s and 60s who consumed that much were significantly less likely to develop chronic diseases or memory impairment after age 65, per one Journal of Aging Research study.
Coffee
Your morning brew doesn't just help you feel more focused and alert after sipping. Regular coffee consumption is also tied to lower rates of cognitive decline, according to a 10-year study published in the European Journal of Clinical Nutrition.
Subjects who drank three cups of coffee per day earned the biggest brain benefits, but having more than that isn't necessarily better. Consuming more than six cups of coffee per day could actually increase the risk of stroke or dementia, research shows.
Broccoli
Leafy greens aren't the only veggies that are good for your gray matter. Cruciferous vegetables like broccoli (along with cauliflower, cabbage, and Brussels sprouts) are loaded with the phytochemical sulforaphane, which may protect against Alzheimer's and neurodegenerative diseases like Parkinson's, findings suggest. "Phytochemicals help protect, repair, neutralize, eliminate, and more," Bazilian explains. Try roasting broccoli with balsamic vinegar or lemon for a side dish or grain bowl topping, or swapping lightly steamed broccoli for basil in your favorite pesto recipe.
Oatmeal
Eating at least three servings of whole grains like oatmeal per day is tied to slower rates of decline in cognitive function and memory, found a Current Developments in Nutrition study. One possible reason? Whole grains are rich in fiber (a cup of cooked oatmeal has 4g), which supports normal cholesterol levels and healthy blood vessel function. "When we protect the heart, we protect the brain," Milstein says.
Green tea
The jury's still out on whether green tea delivers long-term brain protection. But enjoying the grassy sipper just might help you feel sharper in the moment. Green tea contains caffeine plus phytochemicals including l-theanine and EGCG, which are thought to work together improving alertness, focus, and memory, concluded one review.
Dark chocolate
Fun fact: Places with the highest chocolate consumption just so happen to have the greatest concentration of Noble Prize winners. While there's no guarantee the sweet stuff will boost your IQ, research does show that dark chocolate is rich in flavanols that may support healthy cognitive function by fighting inflammation. Just stick with chocolate containing at least 60 percent, since lower percentages may not have enough cacao to offer benefits. "About an ounce a day can fit into your diet without having to make much adjustments elsewhere," Bazilian says.
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