What vegetarian snacks, besides walnuts, can help reduce inflammation, support brain health, maintain stable blood glucose levels, promote gut health, regulate neurotransmitters, and enhance cognitive function?

From the Guidelines

Legumes, such as mung beans, are an excellent vegetarian snack that offers comprehensive health benefits, including reducing inflammation, supporting brain health, maintaining stable blood glucose levels, promoting gut health, regulating neurotransmitters, and enhancing cognitive function. These benefits are attributed to the high content of fiber, phytochemicals, and omega-3 fatty acids in legumes, which can influence host-microbe interactions and produce beneficial bioactive metabolites 1. A daily serving of legumes, such as 1/2 cup of cooked mung beans, provides these benefits most effectively. Legumes also contain prebiotic fiber that nourishes beneficial gut bacteria, strengthening the gut-brain axis communication pathway. Additionally, legumes provide essential nutrients like magnesium, which helps regulate neurotransmitters, and B vitamins that support overall brain health. The antioxidants in legumes, particularly flavonols and phenolic acids, combat oxidative stress and reduce neuroinflammation that can impair cognitive function. For best results, incorporate legumes into your diet by adding them to soups, stews, salads, or using them as a vegetarian protein source in place of meat.

Some other vegetarian snacks that offer similar benefits include:

• Nuts, such as almonds, which are rich in unsaturated fatty acids, fiber, and phytochemicals that can influence host-microbe interactions and produce beneficial bioactive metabolites 1
• Seeds, such as flaxseeds, which contain alpha-linolenic acid (ALA), an omega-3 fatty acid that reduces inflammation and supports brain function 1
• Whole grains, such as brown rice, which contain fiber, phytochemicals, and other nutrients that can help regulate blood sugar levels and promote gut health 1
• Fruits, such as berries, which are rich in antioxidants and phytochemicals that can combat oxidative stress and reduce neuroinflammation 1

It's essential to note that a balanced diet that includes a variety of whole, plant-based foods can provide the necessary nutrients and benefits for overall health and well-being. As stated in a recent study, a healthy, balanced Mediterranean-style diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds can be tolerated by many patients and may improve symptoms in some 1. Additionally, a study found that plant-based protein intake was associated with reduced all-cause mortality and cardiovascular mortality, highlighting the importance of incorporating plant-based protein sources into one's diet 1.

From the Research

Vegetarian Snacks for Reducing Inflammation and Supporting Health

Some vegetarian snacks that can help reduce inflammation, support brain health, maintain stable blood glucose levels, promote gut health, regulate neurotransmitters, and enhance cognitive function include:

• Chia seeds, which are rich in omega-3 fatty acids, fiber, and antioxidants, and have been shown to reduce inflammation and improve cardiovascular health 2, 3
• Fruits and vegetables, particularly berries and leafy greens, which are rich in antioxidants and bioactive compounds that may help modulate inflammation and support gut health 4
• Whole grains and legumes, which are rich in dietary fiber and bioactive compounds that may help regulate inflammation and support gut health 4
• Nuts, particularly those rich in omega-3 fatty acids, which have been shown to reduce inflammation and improve cognitive function 4
• Fermented foods, which contain probiotics and other bioactive compounds that may help regulate inflammation and support gut health 4
• Omega-3 rich vegetarian sources, such as algae oil, which have been shown to have anti-inflammatory properties and support brain health 5

Key Components of Vegetarian Snacks

The key components of these vegetarian snacks that contribute to their health benefits include:

• Omega-3 fatty acids, which have anti-inflammatory properties and support brain health 6, 5
• Fiber, which can help regulate blood glucose levels and support gut health 2, 3
• Antioxidants, which can help reduce oxidative stress and inflammation 2, 3, 4
• Bioactive compounds, which can help modulate inflammation and support gut health 4
• Probiotics, which can help regulate inflammation and support gut health 4