From the Guidelines
Berries, dark chocolate, avocados, seeds like pumpkin and chia, fermented foods, and leafy greens are excellent vegetarian snack options that can help reduce inflammation, support brain health, maintain stable blood glucose levels, promote gut health, regulate neurotransmitters, and enhance cognitive function. These foods work by reducing inflammatory markers, providing essential nutrients for neurotransmitter synthesis, supporting mitochondrial function in neurons, and maintaining the integrity of the blood-brain barrier. Some key points to consider when selecting vegetarian snacks include:
- Increasing consumption of foods high in omega-3 fatty acids, such as seeds like pumpkin and chia, while limiting the use of corn and vegetable oils can increase the ratio of omega-3 to omega-6 fatty acids, leading to decreased inflammation and other health benefits 1.
- A vegan diet, which is high in fiber and phytochemicals, can stimulate the growth of beneficial bacteria like Bifidobacterium and Prevotella, which are associated with improved gut health and enhanced immune function 1.
- A Mediterranean-style diet, which prioritizes whole grains, fresh produce, fruits, and healthy fats, has been associated with a lower incidence of Alzheimer’s disease and may have anti-inflammatory and antioxidant properties 1.
- DHA, a type of omega-3 fatty acid, appears to be more important than EPA for improved cognition in cognitively healthy adults with coronary artery disease, and an omega-3 index ≥4% has been associated with significant improvement in cognitive function 1. Some specific snack options that meet these criteria include:
- Berries, such as blueberries, which are rich in antioxidants and have been shown to support cognitive function
- Dark chocolate with at least 70% cocoa content, which contains flavanols that can improve blood flow to the brain and enhance mood regulation
- Avocados, which provide healthy monounsaturated fats and vitamin E that help stabilize neuronal membranes and support neurotransmitter function
- Seeds like pumpkin and chia, which contain omega-3 fatty acids, zinc, and magnesium that promote neuroplasticity and regulate blood sugar
- Fermented foods like kimchi, which support gut health through probiotics that strengthen the gut-brain axis
- Leafy greens like spinach and kale, which can be incorporated into smoothies to provide folate and antioxidants that protect brain cells.
From the Research
Vegetarian Snacks for Reducing Inflammation and Supporting Brain Health
- Fruits, such as berries and citrus fruits, which are rich in polyphenols and antioxidants, may help reduce inflammation and support brain health 2, 3
- Vegetables, especially leafy greens, which are rich in antioxidants and dietary fiber, may help modulate inflammation and support gut health 3
- Whole grains, which are rich in dietary fiber and bioactive compounds, may help reduce inflammation and support gut health 3
- Nuts, excluding walnuts, which are rich in antioxidants and healthy fats, may help reduce inflammation and support brain health 2, 3
- Fermented foods, which are rich in probiotics and bioactive compounds, may help support gut health and promote neuroprotection 3
- Green tea and coffee, which are rich in polyphenols and antioxidants, may help reduce inflammation and support brain health 2
Mechanisms of Action
- Modulation of the gut microbiota and the gut-brain axis 3
- Regulation of inflammatory pathways 3
- Reduction in oxidative stress 3, 4, 5
- Promotion of neuroplasticity 3
- Enhancement of neurogenesis, synaptic plasticity, and neuronal survival 2
Foods to Exclude
- Ultra-processed foods, which may be harmful due to their high content of unhealthy fats, added sugars, and sodium 3
- Red meat, which may be harmful due to its high content of saturated fats and pro-inflammatory compounds 3
- Sugary beverages, which may be harmful due to their high content of added sugars and lack of essential nutrients 3