The COVID pandemic made the public all too familiar with the term “brain fog,” which describes impairments like memory issues and mental fatigue. While the coronavirus is no longer a major public concern, a byproduct of the pandemic is that it helped inspire people to focus on improving their brain health – often by eating healthy, as suggested by the Cleveland Clinic.
However, in an era in which consumers often seek functional benefits from their food, many people have a misguided perception of what can truly improve one’s brain health.
“I hear a lot about mushroom teas, trail mix, and protein bars as go-to options for mental clarity and focus. These are marketed as convenient brain-boosters, but they’re not always the most balanced choices,” said Lisa Schultz, a nutritionist, personal trainer, and founder of The Verdura Method, a program designed to aid individuals’ health.
“Processed foods and sugary drinks are two of the biggest ‘brain-drainers.’ They spike blood sugar, lead to energy crashes and, over time, can contribute to inflammation,” Schultz told FI.
Chronically high sugar intake has been linked to poor brain health, and ultra-processed ingredients have commonly been associated with cognitive decline and “inflamm-aging,” according to Dr. Nicholas Dragolea, the London-based founder of My Longevity Centre.
The Top Brain-Boosting Snacks
New research published in the Journal of Applied Physiology suggests a popular sugar substitute, erythritol, can even lead to brain cell damage. Erythritol is utilized in numerous no-sugar snacks and drinks, as noted by AOL.
So, which snacks are best for brain health?
- Walnuts (rich in omega-3s and vitamin E)
- Blueberries (rich in antioxidants)
- Beans (full of fiber and iron)
- Leafy greens (rich in fiber and complex carbs)
- Raw vegetables (i.e. carrots and snap peas)
- Kefir (aids the gut microbiome)
- Green tea (contains L-theanine, believed to aid focus)
- Almonds (rich in healthy fats and omega-3 fatty acids)
- Pumpkin seeds (rich in zinc, magnesium and iron)
- Dark chocolate (has flavanols that aid cerebral blood flow)
“Some of the most underrated brain-boosting snacks are actually the simplest: beans, vegetables, and leafy greens,” Schultz said.
“Beans are (some) of the most versatile and underrated ingredients – they’re full of fiber, iron, and brain-friendly nutrients,” she added. “I’ve seen clients make black bean brownies at home, and it would be great to see packaged versions of those.”
Tips for Food Manufacturers
Moving forward, experts feel F&B brands would be wise to feature omega-3 fatty acids in their healthier-for-you snacks, because they reduce age-related cognitive decline. Prebiotics and probiotics are also great options to include in products, considering they provide gut-brain axis support.
Additionally, Vitamin B complex supports a healthy nervous system and is key for brain health, as noted by Dr. Seyed Hassan Fakher of Invigor Medical.
Staci Gulbin, a Colorado-based registered dietitian, feels manufacturers should lean into natural ingredients when creating snacks.
“In order to boost brain health properties in their products, F&B manufacturers should add ingredients like natural fruit and veggie blends and powders that can provide fiber and antioxidants like anthocyanins,” Gulbin said, “as well as omega-3 rich ingredients like olive oil or walnuts.”
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