We’ve all been there: it’s been hours since lunch, dinner still feels ages away, and your stomach is protesting at maximum volume. It’s easy to reach for bags of chips, handfuls of candy, or cans of diet soda, but they certainly don’t offer a lot of health benefits. Instead, why not swap out junk food for something much better for your brain? So-called brain foods contain omega-3 fatty acids, vitamins B, D C, E, A, choline, iron, and iodine, all of which work together to improve your memory, mood, and concentration.
First on the list are nuts. These superfoods are easy to keep handy, don’t need to be refrigerated, and come in a variety of different flavors. Plus, each variety of nut comes with its own unique set of health benefits.
- Almonds: Almonds are high in protein and fiber, which helps make you feel fuller faster. They’re also a great source of important nutrients, including magnesium and vitamin E. Almonds have been shown to lower cholesterol, improve blood sugar control, and promote healthy gut bacteria. A healthy serving size is about 23 almonds, or a ¼ cup.
- Walnuts: Studies have shown that walnuts can improve cognitive function, while reducing the risk of developing cardiovascular disease, depression, type 2 diabetes, and dementia. They are rich in nutrients vital to brain health, including alpha-lipoic acid, folate, and vitamin E. A healthy serving size is 1-2 ounces a day.
- Pumpkin Seeds: These tiny seeds have a mighty impact on our brain health. Pumpkin seeds are a rich source of zinc and magnesium, both of which are crucial for cognitive health. They also contain amino acids that lead to the creation of serotonin and dopamine, helping to regulate our moods, aid in memory formation, and support our overall cognitive function.
Next, let’s look at fruits. While they have a shorter shelf-life than nuts do, fruits are a wonderful way to incorporate a little bit of sweetness into your day. They also offer a wide variety of health benefits for both you and your brain.
- Berries: Berries have antioxidant and anti-inflammatory properties that aid in protecting your cells from developing diseases such as cancer, Alzheimer’s, and heart disease. They also contain athocyanins, which aid in memory formation and learning. Blueberries have been shown to lower blood pressure, speed up reaction time, and improve memory.
- Citrus: Oranges and grapefruits are rich in vitamin C, an important nutrient for brain functioning. Studies have shown that it’s important to maintain levels of vitamin C to prevent age-related cognitive decline and Alzheimer’s. Plus, their sharp flavor is a great way to “wake up” throughout the day.
Still craving something sweet? Dark chocolate also offers a variety of health benefits. The nutrients inside dark chocolate are great for improving concentration and alertness. Eating about ¼ of a standard bar can help you maintain your focus on mentally demanding tasks for about an hour.
While they’re not exactly snacks, coffee and tea are another great way to supplement your healthy snacks and get your brain (and body) the nutrients they need!
- Coffee: Coffee is a great way to improve your mood, wellbeing, concentration, and alertness. In fact, lifelong coffee consumption has been linked to the prevention of cognitive decline and a reduced risk of stroke. The maximum recommended limit for cups of coffee is 5 cups a day, or about 400 mg of caffeine.
- Green Tea: Green tea is known for its variety of health benefits. It’s a good source of important amino acids, including L-theanine and catechins, which are both known to protect your brain health. Frequent drinkers of green tea have also been shown to be at a 64% lower risk of cognitive impairment.
While most fitness and wellbeing blogs focus on exercise and eating well for our bodies, it’s easy to forget about keeping our brains healthy. By making the small step of trading potato chips for blueberries, you can support your brain’s health, improve your mood and memory, and reduce the risk of cognitive disorders today!
