In This ArticleView AllIn This ArticleThe Best OptionProtein and Cognitive HealthNutrients to Focus OnOther Strategies

In This ArticleView All

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In This Article

The Best Option

Protein and Cognitive Health

Nutrients to Focus On

Other Strategies

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Photo:Assets: Getty Images. EatingWell GIF.

Assets: Getty Images. EatingWell GIF.

We don’t need to tell you that the foods you eat play a significant role in your long-term health. But did you know they also impact your cognitive health? In fact, what you eat may be as important for brain health as other lifestyle factors like exercise and sleep.

“With the right nutrition, you can support cognitive health and protect against cognitive decline,” saysMiranda Galati, M.H.Sc., RD, a dietitian and owner of Real Life Nutritionist. While there’s no single nutrient for optimal brain health, certain nutrients are especially important. “Nutrients like omega-3 fatty acids from fatty fish, antioxidants from berries and leafy greens, protein from nuts and legumes, and B vitamins are crucial for maintaining and enhancing cognitive health,” saysWa Na Chun, M.P.H., RD, CPT, owner of One Pot Wellness.

Of course, busy schedules can often interfere with mealtimes. That makes picking balanced, nutrient-dense snacks an essential part of a brain-healthy diet.

Yet, when it comes to snacking, protein can sometimes be a bit of a challenge, especially since many high-protein snacks are easily perishable. Don’t worry. We have you covered! Read on to learn the best high-protein snack for cognitive health, plus other foods for a healthy brain.

The Best High-Protein Snack for Better Cognitive Health

If you’re looking for a nutrient-packed snack to support brain health, look no further than the inner aisles of the supermarket (yes, you read that right!). When you get there, grab some canned sardines with whole-grain crackers. They’re our No. 1 high-protein snack for better cognitive health.

What makes them so great? Packed with protein and healthy fats, this unconventional snack is shelf-stable and versatile. “Sardines are rich in omega-3 fatty acids and provide 20 to 25 grams of protein per 3-ounce serving,” says Chun. “For a quick snack, simply drain the liquid from a can of sardines and add a squeeze of lemon juice or a sprinkle of black pepper for flavor,” she says. “Serve them on whole-grain crackers or toast for a balanced snack that supports cognitive health.”

Why Protein Is Important for Cognitive Health

“Eating more protein is critical for a healthy body, and especially for your brain,” says Galati. “Many amino acids, which make up protein foods, are used to make neurotransmitters and other chemicals in the brain.” That’s not the only reason protein can benefit your brain. “It’s also possible that eating more protein nudges out some of the refined carbohydrates and unhealthy fats in your diet, supporting a more anti-inflammatory and brain-healthy diet overall,” adds Galati.

For instance, one study of people ages 60 and older found that higher protein intake, particularly from meat, eggs and legumes, was associated with better cognitive function.Additional research found that older people who ate slightly more protein, especiallyplant protein, experienced less age-related memory loss.So, you may also want to reach for the beans and legumes.

How Much Protein Do You Need to Eat Every Day?

Nutrients for Brain Health

Protein isn’t the only nutrient that’s important for cognitive function. These nutrients can also help you stay sharp.

Omega-3 Fats

Research has shown that omega-3 fats can enhance learning, memory and blood flow to the brain.The best sources for brain health are fatty fish, like salmon, tuna, herring and—you guessed it—sardines. That’s because fatty fish are rich in brain-supporting omega-3 fatty acids called EPA and DPA (which happen to be our favorite nutrients forlong-term brain health). These beneficial fats keep brain cells healthy so they can effectively communicate with one another as we age. That may explain why DHA has been linked to a reduced risk of Alzheimer’s disease in some people.

If fish isn’t your No. 1 choice, you can also get smaller amounts of omega-3s in the form of ALA from some plant foods like walnuts, chia seeds, soybeans, flaxseed and soybean oil.

Antioxidants

Vitamins and Minerals

Like the rest of your body, your brain needs vitamins and minerals to perform at its very best. For instance,ironis required to transport oxygen through the bloodstream to the brain. And lack of iron can significantly impair cognitive function, especially in infancy and childhood. Then there are vitamins. Starting in childhood,B vitaminsare critical for brain development. For adults,vitamin Ehas been linked to better verbal memory and recall, andvitamin Dandvitamin Khave also been associated with better cognition.

Other Strategies for Brain Health

Yes, diet has a pivotal influence on brain health. But it’s not the only factor. For optimal cognitive health, lifestyle also matters. Galati says it’s just as important to stay mindful of alcohol, processed meats, refined carbohydrates and added sugar. “Quality sleep, regular movement and stress management are other important habits for brain health that can’t be overlooked,” she adds.

A Study Hints That 38% of Cognitive Decline Risk Is Impacted By These Lifestyle Factors

The Bottom Line

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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Li Y, Li S, Wang W, Zhang D.Association between Dietary Protein Intake and Cognitive Function in Adults Aged 60 Years and Older.J Nutr Health Aging. 2020;24(2):223-229. doi:10.1007/s12603-020-1317-4Yeh TS, Yuan C, Ascherio A, Rosner BA, Blacker D, Willett WC.Long-term dietary protein intake and subjective cognitive decline in US men and women.Am J Clin Nutr. 2022;115(1):199-210. doi:10.1093/ajcn/nqab236Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review.Cureus. 2022;14(10):e30091. doi:10.7759/cureus.30091Sala-Vila A, Satizabal CL, Tintle N, et al.Red Blood Cell DHA Is Inversely Associated with Risk of Incident Alzheimer’s Disease and All-Cause Dementia: Framingham Offspring Study.Nutrients. 2022;14(12):2408. doi:10.3390/nu14122408Puri S, Shaheen M, Grover B.Nutrition and cognitive health: A life course approach.Front Public Health. 2023;11:1023907. doi:10.3389/fpubh.2023.1023907

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Li Y, Li S, Wang W, Zhang D.Association between Dietary Protein Intake and Cognitive Function in Adults Aged 60 Years and Older.J Nutr Health Aging. 2020;24(2):223-229. doi:10.1007/s12603-020-1317-4Yeh TS, Yuan C, Ascherio A, Rosner BA, Blacker D, Willett WC.Long-term dietary protein intake and subjective cognitive decline in US men and women.Am J Clin Nutr. 2022;115(1):199-210. doi:10.1093/ajcn/nqab236Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review.Cureus. 2022;14(10):e30091. doi:10.7759/cureus.30091Sala-Vila A, Satizabal CL, Tintle N, et al.Red Blood Cell DHA Is Inversely Associated with Risk of Incident Alzheimer’s Disease and All-Cause Dementia: Framingham Offspring Study.Nutrients. 2022;14(12):2408. doi:10.3390/nu14122408Puri S, Shaheen M, Grover B.Nutrition and cognitive health: A life course approach.Front Public Health. 2023;11:1023907. doi:10.3389/fpubh.2023.1023907

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

Li Y, Li S, Wang W, Zhang D.Association between Dietary Protein Intake and Cognitive Function in Adults Aged 60 Years and Older.J Nutr Health Aging. 2020;24(2):223-229. doi:10.1007/s12603-020-1317-4Yeh TS, Yuan C, Ascherio A, Rosner BA, Blacker D, Willett WC.Long-term dietary protein intake and subjective cognitive decline in US men and women.Am J Clin Nutr. 2022;115(1):199-210. doi:10.1093/ajcn/nqab236Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review.Cureus. 2022;14(10):e30091. doi:10.7759/cureus.30091Sala-Vila A, Satizabal CL, Tintle N, et al.Red Blood Cell DHA Is Inversely Associated with Risk of Incident Alzheimer’s Disease and All-Cause Dementia: Framingham Offspring Study.Nutrients. 2022;14(12):2408. doi:10.3390/nu14122408Puri S, Shaheen M, Grover B.Nutrition and cognitive health: A life course approach.Front Public Health. 2023;11:1023907. doi:10.3389/fpubh.2023.1023907

Li Y, Li S, Wang W, Zhang D.Association between Dietary Protein Intake and Cognitive Function in Adults Aged 60 Years and Older.J Nutr Health Aging. 2020;24(2):223-229. doi:10.1007/s12603-020-1317-4

Yeh TS, Yuan C, Ascherio A, Rosner BA, Blacker D, Willett WC.Long-term dietary protein intake and subjective cognitive decline in US men and women.Am J Clin Nutr. 2022;115(1):199-210. doi:10.1093/ajcn/nqab236

Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review.Cureus. 2022;14(10):e30091. doi:10.7759/cureus.30091

Sala-Vila A, Satizabal CL, Tintle N, et al.Red Blood Cell DHA Is Inversely Associated with Risk of Incident Alzheimer’s Disease and All-Cause Dementia: Framingham Offspring Study.Nutrients. 2022;14(12):2408. doi:10.3390/nu14122408

Puri S, Shaheen M, Grover B.Nutrition and cognitive health: A life course approach.Front Public Health. 2023;11:1023907. doi:10.3389/fpubh.2023.1023907