The brain is the most amazing and complex organ in the body. Our consciousness, memories, intelligence, emotions, senses, and motor abilities are processed and stored beneath our skull, which is amazing. If maintaining or increasing these important functions is your goal, eat a balanced diet containing brain-boosting foods.
Omega-3 fatty acids, polyphenols, fibre, B vitamins, vitamin D, iron, zinc, iodine, and protein are the most neuro-enhancing nutrients, according to a 2021 Nutrition Reviews study. One vitamin is essential for neurotransmitter synthesis, which sends chemical messages between nerve cells. A protein nutrient! The nervous system needs protein and amino acids to function properly as the body’s chief control centre.
High-protein snacks might help you reach your protein needs if you struggle. These seven high-protein snacks are ideal for brain health.
1. Nuts
Protein-rich mixed nuts are a crunchy, brain-healthy snack. A 2020 Molecular Nutrition & Food Research study indicated that eating a mix of nuts, including walnuts, almonds, hazelnuts, and peanuts, reduces cognitive decline and improves cognitive function. The USDA reports 7 grammes of protein per 1-ounce serving of peanuts. Due to its rich omega-3 fatty acid content, small brain-shaped nuts (walnuts) are recommended for brain health.
For an added treat, use nuts and nut butters with dried fruit in one of our tasty and well-balanced energy ball recipes. Cocoa powder adds brain-supporting antioxidants to our Peanut Butter-Stuffed Energy Balls, which are portable and tasty.
2. Greek Yogurt with Blueberries
Greek yoghurt and blueberries form a high-protein, brain-healthy between-meal snack. A 7-ounce portion of plain Greek yoghurt has 20 grammes of protein, per the USDA. Probiotics like those in Greek yoghurt promote gut-brain connections that boost cognitive and behavioural health, according to a 2022 review in The Journals of Gerontology. By adding blueberries to this tasty snack, you get brain-protective antioxidants. Next time you shop, buy Greek yoghurt and blueberries to make our simple Yoghurt with Blueberries.
3. Canned SalmonÂ
Salmon is a good brain food because of its protein and minerals and its pink colour and flavour. The USDA reports 22 grammes of protein per 3-ounce salmon serving. Canned salmon may be turned into a healthy midday snack like our Salmon-Stuffed Avocado or Salmon Salad over crackers or chips. Vitamin D and omega-3 fatty acids are abundant in salmon. A 2022 Cureus review found that 35% of the brain is omega-3 fatty acids, which improve cognition, memory, learning, and blood flow. Make our 5-star Ginger-Soy Salmon Balls for these benefits.
4. Pumpkin Seeds
Pumpkin seeds are small, yet each serving has a lot of protein. The USDA says 1 ounce of pumpkin seeds has 8 grammes of protein. Pumpkin seeds are rich in tryptophan. Pumpkin seeds contain tryptophan, which can be turned into serotonin, which supports mental wellness, memory, and more, according to a 2023 Plants study. Make our Super-Seed Snack Bars to eat more pumpkin seeds.
5. Hard-Boiled Eggs
If you need a brain-boosting mid-morning snack, boil an egg or two. The USDA says one hard-boiled egg has 6 grammes of protein. You can get 12 grammes of protein from two boiled eggs. Choline and lutein, which are essential for brain and neurological development in the first 1,000 days of life, are abundant in eggs, according to a 2018 Journal of the American College of Nutrition study. Lutein may even reduce adult cognitive deterioration. For easy egg cooking, use your air fryer to produce our Air-Fryer Hard-Boiled Eggs.
6. Quinoa Bites
There are other complete plant proteins than edamame. According to the USDA, 1 cup of cooked quinoa has 8 grammes of complete protein. According to a 2023 Advances in Nutrition review, eating more healthy grains, particularly quinoa, may boost mood and lower anxiety. With fiber-rich broccoli and delicious Cheddar cheese, these Baked Broccoli-Cheddar Quinoa Bites are a balanced brain-healthy snack.
7. Edamame
Eat plant protein like edamame to boost brain function. According to the USDA, 1 cup of cooked edamame has 18 grammes of complete protein. Besides protein, edamame contains fibre, folate, iron, choline, and brain-healthy isoflavones. In fact, a 2020 Nutrition Reviews study found that soy isoflavones may boost adult memory. Edamame with Aleppo Pepper is a tasty way to support your memory.
Conclusion:
By making these brain-healthy snacks part of our daily routine, we not only satiate hunger but also contribute to sustained energy levels and improved focus. The versatility of these snacks allows for a diverse and enjoyable eating experience, proving that maintaining a healthy diet need not sacrifice flavor or convenience.
In essence, this compilation serves as a reminder that the food we consume plays a crucial role in our overall well-being, extending its benefits beyond mere physical health to encompass the vitality and sharpness of our minds. As we embrace these brain-healthy high-protein snacks, we are not just savoring delicious bites; we are making a mindful investment in our cognitive wellness.
FAQ’s
Q1. What makes these snacks brain-healthy?
These snacks are curated by dietitians to include ingredients rich in nutrients that support brain health, such as omega-3 fatty acids, antioxidants, and essential vitamins and minerals.
Q2. How do high-protein snacks contribute to brain health?
Protein is essential for the production of neurotransmitters, which play a crucial role in cognitive function. Including high-protein snacks in your diet supports brain health by providing the necessary building blocks for neurotransmitter synthesis.
Q3. Can these snacks help with weight management?
High-protein snacks can contribute to feelings of satiety, helping to curb hunger and support weight management goals. However, it's essential to consider overall dietary patterns and lifestyle factors for effective weight management.
