From the Guidelines
Avocados are an excellent vegetarian snack that supports brain health and reduces inflammation while meeting all your requirements, as they are rich in monounsaturated fats, fiber, and various essential nutrients. According to the most recent and highest quality study available 1, a diet rich in fruits, vegetables, and healthy fats, such as the Mediterranean-style diet, has been associated with a lower incidence of Alzheimer’s disease and other inflammatory diseases. Avocados, in particular, contain vitamin E, a powerful antioxidant that protects brain cells from oxidative stress, and potassium, which helps regulate blood pressure for better brain circulation. They have a low glycemic index, helping maintain stable blood sugar levels, which prevents energy crashes and mood swings. Their fiber content supports gut health, strengthening the gut-brain axis connection. Avocados also provide folate and vitamin B6, essential for neurotransmitter regulation and cognitive function.
Some key points to consider when choosing a vegetarian snack:
- Rich in monounsaturated fats, such as oleic acid, which helps reduce inflammation throughout the body and support brain cell structure
- High in fiber, which supports gut health and strengthens the gut-brain axis connection
- Low glycemic index, which helps maintain stable blood sugar levels and prevents energy crashes and mood swings
- Rich in essential nutrients, such as vitamin E, potassium, folate, and vitamin B6, which are essential for neurotransmitter regulation and cognitive function
For a brain-boosting snack, eat half an avocado with a sprinkle of turmeric (which contains curcumin, another anti-inflammatory compound) or simply enjoy it sliced with a touch of olive oil and lemon juice. The healthy fats in avocados also enhance absorption of fat-soluble nutrients from other foods you consume, making them an ideal addition to your brain-healthy diet. As recommended by various dietary guidelines 1, a diet rich in fruits, vegetables, and healthy fats, such as avocados, can help reduce inflammation, support brain health, maintain stable blood sugar levels, promote gut health, regulate neurotransmitters, and enhance cognitive function.
From the Research
Vegetarian Snacks for Reducing Inflammation and Supporting Brain Health
- Kimchi, a traditional fermented Korean food, has been shown to alleviate obesity-induced neuroinflammation by modulating the gut-brain axis 2.
- Fermented foods, such as kimchi, contain probiotics that can help balance the gut microbiome, reduce inflammation, and improve digestive health 3.
- An anti-inflammatory diet that includes whole foods, such as fruits, vegetables, whole grains, and fermented foods, may help reduce inflammation and support brain health 4.
- While specific nutrients like omega-3 fatty acids and vitamins A and D have anti-inflammatory effects, combining them may lead to enhanced anti-inflammatory properties 5.
- Dietary fibre and fermented foods have differential effects on the microbiota-gut-brain axis and may be beneficial for cognitive and emotional health 6.
Key Components of Vegetarian Snacks
- Fermented foods, such as kimchi and pickles
- Whole grains
- Fruits and vegetables, especially leafy greens
- Fermented beverages, such as kefir
Potential Benefits
- Reduced inflammation
- Improved gut health
- Supported brain health
- Enhanced cognitive function
- Regulated neurotransmitters
- Stable blood sugar levels