The #1 Snack for Better Brain Health

The #1 Snack for Better Brain Health

The Power of Snacking for Brain Health

We’re all familiar with the afternoon slump when energy levels dip and brain fog hits. A quick cup of coffee may seem like the obvious solution, but there’s another remedy to deliver the energy, stamina, and focus you need for a productive afternoon: a healthy snack.

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The Importance of Snacking

While most of us spend time planning our three square meals for the day, snacks are often an afterthought. However, snacks can be the perfect opportunity to fill in nutritional gaps and bolster overall health, including brain health.

Brain Health: The Key to it All

Even though brain health may not always be on our radar, it’s never too early to adopt a brain-healthy diet and lifestyle. "There is no health without brain health," says Maggie Moon, M.S., RD, a Los Angeles-based registered dietitian and author of The MIND Diet: 2nd Edition. "The brain manages nearly everything the body does from breathing to thinking, learning, and remembering. And that’s not all. Brain health also refers to our ability to interpret and respond to emotions and manage stress. We wouldn’t be able to live independently without good brain health."

Diet: A Key to Brain Health

The good news is that healthy eating habits can optimize brain health. "Diet plays a crucial role in brain health by providing essential nutrients that support cognitive function, neuroplasticity, and neuroprotection by keeping our brain cells in an optimal environment for function," says Amy Reichelt, Ph.D., a nutritional neuroscientist. She recommends a balanced diet rich in nutrients like omega-3 fats, antioxidants, vitamins, and minerals to support brain health and reduce the risk of neurodegenerative diseases.

The #1 Snack for Brain Health

So, skip the afternoon latte and whip up our #1 Snack for Better Brain Health instead! It’s packed with the nutrients your brain – and body – need to power you through your busy day.

The #1 Snack for Better Brain Health

If you’re looking for a simple multitasking snack, whipping up a batch of our Blueberry-Lemon Energy Balls is a "no-brainer." Not only will these tasty little bites satisfy your sweet tooth, but they also provide a variety of brain-supporting nutrients.

Plant-Based Omega-3s

For too long, nuts have gotten a bad rap due to their high calories and fat content. Not anymore. Today, they’re making a comeback thanks to their host of potential health benefits. One nut that’s particularly good for brain health? Walnuts!

Antioxidants

Oxidative stress and inflammation can prematurely age the brain. Luckily, antioxidants in certain foods, like blueberries, can fend off that brain-damaging inflammation. "Blueberries contain high levels of flavonoids and anthocyanins, powerful antioxidants that can cross the blood-brain barrier, potentially enhancing memory, reducing oxidative stress, and slowing age-related cognitive decline," says Reichelt.

Fiber

Fiber might not be the first nutrient you associate with brain health, but it plays an active role. These snack bites provide 4 grams of good-for-you fiber per serving (14% of the Daily Value). How does it help? For starters, there’s the gut-brain axis, a network of nerves that connects the gut and the brain. Dietary fiber allows good microbes in the gut to thrive and, in turn, shape our mood, cognitive function, and ability to manage stress via this pathway. Fiber is also good for your heart, and "heart health is brain health," says Moon. What’s the connection? "Heart health is critical for good blood flow, which is essential for delivering oxygen and nutrients to the brain and for shuttling metabolic waste out before it can damage neurons and impair cognition," she explains.

Other Foods for Brain Health

Our Blueberry-Lemon Energy Balls are a great way to support brain health. But don’t stop there. Load up on these dietitian-approved foods for a healthy brain and body:

Dark Leafy Greens: Turns out, Popeye was on to something! Dark leafy greens are rich in brain-supporting vitamins A and K, plus antioxidants that can protect brain cells from damage. According to Moon, studies suggest that people who eat leafy greens every day enjoy better cognitive performance. Leafy greens are so powerful that one study found that older adults who ate slightly more than one daily serving of these veggies had the brain health of people up to 11 years younger.

Fatty Fish: Moon also recommends omega-3-rich fatty fish like sardines, trout, tuna, or salmon. These fatty acids keep brain cell membranes flexible enough for proper neurotransmitter function, so they can talk to each other freely. If you don’t consume fish, you can also find omega-3 fatty acids in walnuts, chia seeds, and flaxseeds.

Complex Carbohydrates: Despite what you may have heard, carbs aren’t bad for you. However, not all carbs are created equal. To support optimal brain and gut health, reach for complex carbs like whole grains, vegetables, and legumes. They’re packed with fiber, which helps good gut microbes thrive and has been linked to a lower risk of dementia. Because their fiber takes a long time to digest, they also supply steady energy for the brain.

Antioxidant-Rich Foods: Antioxidants neutralize free radicals that can cause oxidative stress and damage brain cells. Some foods high in antioxidants include colorful fruits and vegetables, whole grains, nuts, seeds, herbs, and spices. Put them to work in this antioxidant-rich, anti-inflammatory meal plan.

Magnesium-Rich Foods: Research has found that magnesium helps neutralize inflammation in the brain – a common denominator for many brain-related diseases. Reichart recommends filling your plate with magnesium-rich foods like leafy greens, legumes, nuts, seeds, and even (yes!) dark chocolate.

Conclusion

Don’t miss out on an opportunity to add more brain-supporting nutrients to your diet. Embrace snack time! Our Blueberry-Lemon Energy Balls are not only delicious, but they also provide nutrients that experts recommend to protect your brain health, like plant-based omega-3s, antioxidants, and fiber. By making these neuroprotective nutrients a regular part of your day, you can proactively protect your brain health. So, what are you waiting for? It’s time to get snacking!

FAQs

Q: What are the best foods for brain health?
A: Blueberries, walnuts, dark leafy greens, fatty fish, complex carbohydrates, and antioxidant-rich foods like colorful fruits and vegetables, whole grains, nuts, seeds, herbs, and spices.

Q: How can I incorporate more brain-healthy snacks into my diet?
A: Make a batch of our Blueberry-Lemon Energy Balls, pack trail mix with nuts and seeds, or stock up on brain-boosting snacks like dark chocolate and berries.

Q: What are the top brain-healthy nutrients?
A: Omega-3 fatty acids, antioxidants, fiber, and magnesium are all crucial for brain health.