It’s an unfortunate fact: the brainIt, like everything else, changes with age. This may help explain why you have more Trouble multitasking or sometimes forget where you put your keys when you grow up While some behaviors such as Not getting enough sleepcan increase the risk of cognitive decline – others can Brain health support. In fact, according to Centers for Disease Control and Prevention (CDC)Some lifestyle changes can prevent or delay up to 40% of cases of dementia. One of these changes includes healthy snacks. According to nutritionists, The combination of blueberries and walnuts provides just the powerful combination of nutrients you need to keep your brain sharp.
“The best snack for brain health would be a vegetarian meal — low in saturated fat and rich in micronutrients,” says Rebecca Schilling, RDFounder Nutrition experts delivery. “Berries are rich in antioxidants and keep the brain safe from free radicals. Nuts provide vitamin E and Omega-3 fatty acidswhich is also associated with improved cognitive function.”
Benefits of blueberries for your brain
Kitty Pruhairresearch and developmentcreator of the Eating Habits Lab and nutrition advisor for the Wild Blueberry Society of North America, says cranberries, in particular, May help improve memory and executive function. According to Broihier, wild blueberries contain 33% more anthocyanins, a specific type of antioxidant, than regular cultivated blueberries.
“studies She noted benefits in verbal performance, memory discrimination, and a trend toward reduced risk of cognitive decline in people who consumed blueberries.”
A 2019 Review in Advances in Nutrition It found that eating more blueberries was associated with slower rates of cognitive decline in older adults.
How walnuts can keep your brain sharp
As for nuts, a 2014 study was conducted in Journal of Nutrition, Health and Aging It found that older women who ate five or more servings of nuts per week had greater brainpower than women two years younger than him. and others Research showed that eating them regularly may reduce the risk of Alzheimer’s disease, among many other cognitive perks.
Walnuts, specifically, say walnuts are an excellent choice when it comes to protecting your brain Samantha CassettiMS, RDco-author of sugar shock. there Evidence Eating walnuts may improve performance on cognitive function tests of memory, concentration, and speed of information processing in adults.
“Both inflammation and Oxidative stress plays a role in brain agingThe omega-3 and antioxidants in walnuts also protect against these effects,” explains Cassie.
Study 2020 in Journal of Aging Research She discovered that women who ate at least two servings of walnuts per week during their late 50s and early 60s were more likely to age healthily — including no memory impairment — than those who didn’t eat nuts.
“Roasted walnuts are my go-to snack because they taste amazing on their own, but they also pair well with other brain-sharpening foods,” Cassetti says.
Ways to eat berries and walnuts for brain health
Mix fresh or dried blueberries with walnuts for a simple mixture that you can enjoy on the go, toss it into a smoothie, or sprinkle it on yogurt, oatmeal, and chia pudding. However you choose to eat these nutrient-packed superfoods, rest assured your brain will thank you.
Rebecca Strong is a freelance writer working on health/wellness, lifestyle, and travel. Read more