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Photo:Ali Redmond
Ali Redmond
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, namely a healthy snack.
While most of us spend time planning our three square meals for the day, snacks are often an afterthought. But snacks can be the perfect opportunity to fill in nutritional gaps and bolster your overall health, including brain health.
Even though brain health may not always be on your radar, it’s never too early to adopt a brain-healthy diet and lifestyle. “There is no health without brain health,” saysMaggie Moon, M.S., RD, a Los Angeles-based registered dietitian and author ofThe 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,” explains Moon. “We wouldn’t be able to live independently without good brain health.”
So, skip the afternoon latte and whip up our No. 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.
New Study Highlights the Importance of a Balanced Diet for Brain Health
The #1 Snack for Brain Health
If you’re looking for a simple multitasking snack, whipping up a batch of ourBlueberry-Lemon Energy Ballsis a “no-brainer.”Not only will these tasty little bites satisfy cravings for something sweet and chewy, they also provide a variety of these brain-supporting nutrients:
Plant-Based Omega-3s
For too long, nuts have gotten a bad rap on account of their calories and fat. Not anymore. Today, they’re making a comeback, thanks to their host of potential health benefits. One nut that is particularly good for brain health? Walnuts!
Both our experts agree. “Walnuts are rich inomega-3 fatty acidsand antioxidants, which support brain structure, reduce inflammation and may improve cognitive function,” says Reichelt.That’s not all. Research suggests that the omega-3 fats found in certain plant foods, like walnuts, enhance the brain’s ability to metabolize glucose, a process that often declines before memory does, explains Moon.
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.
To optimize the brain-enhancing antioxidants in these bites, Moon recommends using dried wild blueberries. They have twice the antioxidants of conventional blueberries!
Fiber
Fiber might not be the first nutrient you associate with brain health, but it plays an active role. And these snack bites provide 4 grams ofgood-for-you fiberper 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, ability to manage stress and more 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, as well as shuttling metabolic waste out before it can damage neurons and impair cognition,” she explains. These bites contain oats, a whole grain that is particularly helpful for heart health thanks to beta-glucan fiber, credited with lowering cholesterol and protecting blood vessels from oxidative damage.
How Poor Gut Health Can Increase Anxiety and Depression Risk & What to Eat to Help
Other Foods for Brain Health
OurBlueberry-Lemon Energy Ballsare 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 onto 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 and 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 seedsandflaxseeds.
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 that are high in antioxidants include colorful fruits and vegetables, whole grains, nuts, seeds, herbs and spices. Put them to work in thisantioxidant-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.Reichelt recommends filling your plate withmagnesium-rich foodslike leafy greens, legumes, nuts, seeds and even (yes!) dark chocolate.
The Bottom Line
Don’t miss out on an opportunity to add more brain-supporting nutrients to your diet. Embrace snack time! OurLemon-Blueberry Energy Ballsare not only delicious, 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!
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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.Chauhan A, Chauhan V.Beneficial effects of walnuts on cognition and brain health.Nutrients. 2020; 12(2):550. doi:10.3390/nu12020550Lázaro I, Grau-Rivera O, Suárez-Calvet M, et al.Omega-3 blood biomarkers relate to brain glucose uptake in individuals at risk of Alzheimer’s disease dementia.Alzheimers Dement (Amst). 2024;16(3):e12596. doi:10.1002/dad2.12596Kalt W, Cassidy A, Howard LR, et al.Recent research on the health benefits of blueberries and their anthocyanins.Adv Nutr. 2020;11(2):224-236. doi:10.1093/advances/nmz065Haytowitz DB, Bhagwat S.USDA Database for the Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2. U.S. Department of Agriculture, Agricultural Research Service, Beltsville Human Nutrition Research Center, Nutrient Data Laboratory.Berding K, Vlckova K, Marx W, et al.Diet and the microbiota-gut-brain axis: sowing the seeds of good mental health.Adv Nutr. 2021;12(4):1239-1285. doi:10.1093/advances/nmaa181Wouk J, Dekker RFH, Queiroz EAIF, Barbosa-Dekker AM.β-Glucans as a panacea for a healthy heart? Their roles in preventing and treating cardiovascular diseases.Int J Biol Macromol. 2021;177:176-203. doi:10.1016/j.ijbiomac.2021.02.087Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL.Nutrients and bioactives in green leafy vegetables and cognitive decline: prospective study.Neurology. 2018;90(3):e214-e222. doi:10.1212/WNL.0000000000004815Dighriri 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.30091Yamagishi K, Maruyama K, Ikeda A, et al.Dietary fiber intake and risk of incident disabling dementia: the Circulatory Risk in Communities Study.Nutr Neurosci. 2023;26(2):148-155. doi:10.1080/1028415X.2022.2027592Lee KH, Cha M, Lee BH.Neuroprotective Effect of Antioxidants in the Brain.International Journal of Molecular Sciences. 2020; 21(19):7152. doi:10.3390/ijms21197152Maier JAM, Locatelli L, Fedele G, Cazzaniga A, Mazur A.Magnesium and the Brain: A Focus on Neuroinflammation and Neurodegeneration.Int J Mol Sci. 2022;24(1):223. doi:10.3390/ijms24010223
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.Chauhan A, Chauhan V.Beneficial effects of walnuts on cognition and brain health.Nutrients. 2020; 12(2):550. doi:10.3390/nu12020550Lázaro I, Grau-Rivera O, Suárez-Calvet M, et al.Omega-3 blood biomarkers relate to brain glucose uptake in individuals at risk of Alzheimer’s disease dementia.Alzheimers Dement (Amst). 2024;16(3):e12596. doi:10.1002/dad2.12596Kalt W, Cassidy A, Howard LR, et al.Recent research on the health benefits of blueberries and their anthocyanins.Adv Nutr. 2020;11(2):224-236. doi:10.1093/advances/nmz065Haytowitz DB, Bhagwat S.USDA Database for the Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2. U.S. Department of Agriculture, Agricultural Research Service, Beltsville Human Nutrition Research Center, Nutrient Data Laboratory.Berding K, Vlckova K, Marx W, et al.Diet and the microbiota-gut-brain axis: sowing the seeds of good mental health.Adv Nutr. 2021;12(4):1239-1285. doi:10.1093/advances/nmaa181Wouk J, Dekker RFH, Queiroz EAIF, Barbosa-Dekker AM.β-Glucans as a panacea for a healthy heart? Their roles in preventing and treating cardiovascular diseases.Int J Biol Macromol. 2021;177:176-203. doi:10.1016/j.ijbiomac.2021.02.087Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL.Nutrients and bioactives in green leafy vegetables and cognitive decline: prospective study.Neurology. 2018;90(3):e214-e222. doi:10.1212/WNL.0000000000004815Dighriri 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.30091Yamagishi K, Maruyama K, Ikeda A, et al.Dietary fiber intake and risk of incident disabling dementia: the Circulatory Risk in Communities Study.Nutr Neurosci. 2023;26(2):148-155. doi:10.1080/1028415X.2022.2027592Lee KH, Cha M, Lee BH.Neuroprotective Effect of Antioxidants in the Brain.International Journal of Molecular Sciences. 2020; 21(19):7152. doi:10.3390/ijms21197152Maier JAM, Locatelli L, Fedele G, Cazzaniga A, Mazur A.Magnesium and the Brain: A Focus on Neuroinflammation and Neurodegeneration.Int J Mol Sci. 2022;24(1):223. doi:10.3390/ijms24010223
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.
Chauhan A, Chauhan V.Beneficial effects of walnuts on cognition and brain health.Nutrients. 2020; 12(2):550. doi:10.3390/nu12020550Lázaro I, Grau-Rivera O, Suárez-Calvet M, et al.Omega-3 blood biomarkers relate to brain glucose uptake in individuals at risk of Alzheimer’s disease dementia.Alzheimers Dement (Amst). 2024;16(3):e12596. doi:10.1002/dad2.12596Kalt W, Cassidy A, Howard LR, et al.Recent research on the health benefits of blueberries and their anthocyanins.Adv Nutr. 2020;11(2):224-236. doi:10.1093/advances/nmz065Haytowitz DB, Bhagwat S.USDA Database for the Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2. U.S. Department of Agriculture, Agricultural Research Service, Beltsville Human Nutrition Research Center, Nutrient Data Laboratory.Berding K, Vlckova K, Marx W, et al.Diet and the microbiota-gut-brain axis: sowing the seeds of good mental health.Adv Nutr. 2021;12(4):1239-1285. doi:10.1093/advances/nmaa181Wouk J, Dekker RFH, Queiroz EAIF, Barbosa-Dekker AM.β-Glucans as a panacea for a healthy heart? Their roles in preventing and treating cardiovascular diseases.Int J Biol Macromol. 2021;177:176-203. doi:10.1016/j.ijbiomac.2021.02.087Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL.Nutrients and bioactives in green leafy vegetables and cognitive decline: prospective study.Neurology. 2018;90(3):e214-e222. doi:10.1212/WNL.0000000000004815Dighriri 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.30091Yamagishi K, Maruyama K, Ikeda A, et al.Dietary fiber intake and risk of incident disabling dementia: the Circulatory Risk in Communities Study.Nutr Neurosci. 2023;26(2):148-155. doi:10.1080/1028415X.2022.2027592Lee KH, Cha M, Lee BH.Neuroprotective Effect of Antioxidants in the Brain.International Journal of Molecular Sciences. 2020; 21(19):7152. doi:10.3390/ijms21197152Maier JAM, Locatelli L, Fedele G, Cazzaniga A, Mazur A.Magnesium and the Brain: A Focus on Neuroinflammation and Neurodegeneration.Int J Mol Sci. 2022;24(1):223. doi:10.3390/ijms24010223
Chauhan A, Chauhan V.Beneficial effects of walnuts on cognition and brain health.Nutrients. 2020; 12(2):550. doi:10.3390/nu12020550
Lázaro I, Grau-Rivera O, Suárez-Calvet M, et al.Omega-3 blood biomarkers relate to brain glucose uptake in individuals at risk of Alzheimer’s disease dementia.Alzheimers Dement (Amst). 2024;16(3):e12596. doi:10.1002/dad2.12596
Kalt W, Cassidy A, Howard LR, et al.Recent research on the health benefits of blueberries and their anthocyanins.Adv Nutr. 2020;11(2):224-236. doi:10.1093/advances/nmz065
Haytowitz DB, Bhagwat S.USDA Database for the Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2. U.S. Department of Agriculture, Agricultural Research Service, Beltsville Human Nutrition Research Center, Nutrient Data Laboratory.
Berding K, Vlckova K, Marx W, et al.Diet and the microbiota-gut-brain axis: sowing the seeds of good mental health.Adv Nutr. 2021;12(4):1239-1285. doi:10.1093/advances/nmaa181
Wouk J, Dekker RFH, Queiroz EAIF, Barbosa-Dekker AM.β-Glucans as a panacea for a healthy heart? Their roles in preventing and treating cardiovascular diseases.Int J Biol Macromol. 2021;177:176-203. doi:10.1016/j.ijbiomac.2021.02.087
Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL.Nutrients and bioactives in green leafy vegetables and cognitive decline: prospective study.Neurology. 2018;90(3):e214-e222. doi:10.1212/WNL.0000000000004815
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
Yamagishi K, Maruyama K, Ikeda A, et al.Dietary fiber intake and risk of incident disabling dementia: the Circulatory Risk in Communities Study.Nutr Neurosci. 2023;26(2):148-155. doi:10.1080/1028415X.2022.2027592
Lee KH, Cha M, Lee BH.Neuroprotective Effect of Antioxidants in the Brain.International Journal of Molecular Sciences. 2020; 21(19):7152. doi:10.3390/ijms21197152
Maier JAM, Locatelli L, Fedele G, Cazzaniga A, Mazur A.Magnesium and the Brain: A Focus on Neuroinflammation and Neurodegeneration.Int J Mol Sci. 2022;24(1):223. doi:10.3390/ijms24010223
