Our eating habits can impact everything from our waistline to the risk of developing heart disease or type 2 diabetes, but it turns out, they can also affect brain health. Research shows that heavily processed foods, like those with refined grains and excess added sugar, may actually speed up brain aging. But on the flip side, several studies have found that whole foods rich in antioxidants and nutrients are important for protecting cognitive functions.
Since a lot of snacks, including pretzels and bars, fall into that heavily processed category, swapping those snacks for healthier options is one way to stay sharp as you age. These are some of the top science-backed snacks to add to your menu.
- Whole grain crackers - Read the ingredient list on your crackers to make sure that a whole grain - like whole wheat or brown rice - is the first ingredient. A sign that packaged foods, like crackers, are less processed is if the other ingredients are foods you could shop for. For example, Triscuits only contain three ingredients: whole grain wheat, canola oil and salt.
- Popcorn - It’s a whole grain, so it’s another top snack for keeping your brain sharp. One study that followed close to 140-thousand adults over six years finds those above age 80 who ate the fewest whole grains had the highest risk of memory loss.
- Pomegranate juice - Most people aren’t getting the recommended one and a half to two cups of fruit a day, and juice can help. Pomegranate juice is loaded with phytonutrients that lower inflammation and protect cells from damage that can promote brain aging. And one small study on people with mild memory complaints found that drinking eight ounces of pomegranate juice daily for a month was associated with improved memory.
- Walnuts - These may be the best nuts for brain performance. A review of 22 studies involving more than 47-thousand people finds that walnuts were most consistently linked with better brain health.
- Blueberries - Studies show blueberries are associated with slower rates of cognitive decline and improved memory and executive function.
- Kale chips - Just one daily serving of leafy greens could help prevent memory decline with aging, according to one study.
Source: Today
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