Turns Out Snack Foods Can Help
Keeping your brain in top shape doesn't mean you have to stick to a boring diet or give up delicious treats. In fact, many of the best foods for your cognitive health are incredibly satisfying snacks. With that in mind, here are 20 simple foods to incorporate into your daily grazing.
1. Fresh Blueberries
Full of memory-specific antioxidants, these little blue nuggets of goodness are easy to throw on top of your morning yogurt or enjoy by the handful. Also known as "brain berries," they're delicious and won't leave you feeling like you just ingested a truckload of sugar.
2. Walnuts and Honey
Walnuts are shaped like brains. Coincidence? Probably not. Drizzle these healthy guys with a little local honey for some satisfying crunch.
3. Pumpkin Seed Medley
Eat them year-round because these babies are a great source of magnesium, iron, and zinc. All of these nutrients help with nerve signaling so your brain can communicate more clearly. You'll find that roasting them with a bit of sea salt makes for a savory snack that's hard to put down.
4. Dark Chocolate Squares
Eating dark chocolate with at least 70 percent cocoa is actually genius for your brain. Flavonoids found in cocoa beans help blood flow to the brain. It's one of those rare instances where a delicious treat is actually doing some heavy lifting for your health.
5. Sliced Avocado Toast
Avocados are chock-full of healthy monounsaturated fats, which help keep your blood pressure at healthy levels. Spread some creamy avocado on whole-grain toast and snack away. You're giving your brain sustained energy to work with.
6. Hard-Boiled Eggs
You knew eggs were going to be on this list. Eggs contain a nutrient called choline, which your body uses to produce chemicals that your memory relies on to function. Keep a stash of hard-boiled eggs in your fridge so you always have a delicious snack at hand.
7. Turmeric Roasted Chickpeas
Did you know there's an ingredient in turmeric called curcumin that helps clear brain fog by eliminating plaque buildup in the brain? Toss some chickpeas in turmeric and olive oil and roast until crispy. It's a great alternative to potato chips.
8. Almond Butter and Apples
Crispy apple slices provide a nice hit of quercetin. Plus, almond butter offers plenty of vitamin E. This duo works together to protect your brain cells from oxidative stress as you go about your day.
9. Sunflower Seed Brittle
Sunflower seeds are high in vitamin E, which acts as a strong antioxidant to promote long-term brain health. Make your own easy sunflower seed brittle without too much sugar lurking about. Having a small piece of this crunchy snack can give you mental clarity.
10. Greek Yogurt with Flaxseed
Add a tablespoon of ground flaxseed to your tangy Greek yogurt for a whopping serving of omega-3 fatty acids. Your brain is made up of nearly 60 percent of these fats. So eat up to ensure those brain cells are flexible and ready to work for you.
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11. Roasted Cashews
Cashews contain zinc, which is an important mineral that many of us don't get enough of. Zinc helps with memory retention and the regulation of mood. Buy them raw and roast them yourself so you can control the salt content and avoid unnecessary oils.
12. Steamed Edamame
Did you know soybeans contain a compound called isoflavones that may help improve your memory? Plus, they're just fun to eat! Find them in the frozen aisle at your local market and steam for two minutes with a dash of salt.
13. Dried Apricots
These fiber-filled treats are great sources of iron, which helps supply your brain with adequate levels of oxygen. Keep a stash in your glove compartment for an energizing snack when you're feeling low on calories. Just make sure you buy ones without added sugars!
14. Pomegranate Seeds
Antioxidants fight against free radical damage in the brain. Pomegranate juice has lots of antioxidants, but did you know the seeds do too? Sprinkle these sweet and tart treats on some cottage cheese for a snack that will impress.
15. Brazil Nuts
One or two Brazil nuts will give you your entire recommended daily serving of selenium. Low levels of this trace mineral have been linked to cognitive decline as we age. So, snack away!
16. Celery with Peanut Butter
Celery is loaded with a compound known as luteolin, which can help reduce inflammation in the brain. Inflammation is often the cause of many memory-related problems. Slather a few celery stalks with some peanut butter for a dose of healthy fats and protein to keep you satisfied.
17. Wild Salmon Jerky
Salmon contains tons of omega-3 fatty acids, and the jerky form makes for the perfect on-the-go snack. Your brain is literally made up of these fatty acids. So, snack away and keep that memory sharp as a tack!
18. Pistachios in the Shell
Did you know shelling your own pistachios helps you eat more slowly? While that's great news, the real brain food winner is found in the antioxidants lutein and zeaxanthin. These two aid in your eye health and brain processing speed.
19. Cottage Cheese and Peaches
Cottage cheese contains high levels of B vitamins, like B12. This helps to support a healthy nervous system. Top it with peaches to give your snack some natural sweetness and a boost of fiber.
20. Green Tea and Hazelnuts
While green tea is a drink, pairing a warm cup with a side of hazelnuts creates a peaceful ritual. Hazelnuts are packed with folate and vitamin E to team up with green tea's caffeine and L-theanine to improve your focus. Enjoy this soothing snack that won't leave you feeling jittery.
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