Three registered dietitians highlight the same foods as the optimal snack for supporting brain health and cognitive function, according to Real Simple.
Many people want to support their brain health
Many people consider brain health an important priority in their daily lives.
As a result, advice on maintaining or improving cognitive performance and memory is generally welcomed.
Nutrients form the foundation
A brain-friendly diet requires a focus on nutrients such as omega-3 fatty acids, vitamin D, B vitamins, fiber, magnesium and antioxidants.
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The goal is to get enough of these nutrients through meals and snacks.
Making snack time healthy can be difficult
Making healthy, brain-friendly choices can be particularly challenging when hunger strikes between meals.
Three registered dietitians were therefore asked about the best option.
Dietitians point to canned fish as the best choice
Canned tuna, sardines and salmon are highlighted as the best snack because they provide many of the nutrients that are important for the brain.
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They are also readily available and affordable.
Sardines
Sardines contain high amounts of vitamin D as well as the omega-3 fatty acids DHA and EPA.
These specific fatty acids play an important role in supporting the brain's structure and development.
Tuna
Canned tuna is one of the richest dietary sources of DHA and EPA.
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The nutrients in tuna may help reduce inflammation while supporting memory and cognitive function.
Salmon
Fatty fish such as salmon are among the best sources of both omega-3 fatty acids and vitamin D.
The combined effects of these nutrients may help improve mood and support brain health.
B vitamins
All three types of canned fish are rich in B vitamins.
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Research published in Nutrition Reviews suggests that B vitamins may slow cognitive decline and potentially help prevent dementia.
Magnesium and selenium
In addition to fatty acids and vitamins, canned fish also contains the mineral magnesium and the antioxidant selenium.
Both nutrients provide their own unique benefits for brain health.
Prepare larger batches in advance
A classic fish salad made with mayonnaise or Greek yogurt, celery, salt and pepper can be prepared in advance.
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This makes it quick and easy to serve a nutritious snack throughout the week.
Whole-grain crackers provide beneficial fiber for the gut
Serving the fish salad with whole-grain crackers adds fiber that nourishes the gut microbiome.
This supports communication along the gut-brain axis and may have a positive effect on mood.
The fish can be eaten straight from the can
There is no need to prepare a salad to benefit from the nutrients.
Sardines, tuna and salmon can all be eaten straight from the can with a little lemon juice.
This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.