What vegetarian snack reduces inflammation, supports brain health, maintains stable blood glucose levels, and promotes gut-brain axis, neurotransmitter regulation, and neuroplasticity?

From the Guidelines

Walnuts are the ideal vegetarian snack for reducing inflammation, supporting brain health, maintaining stable blood glucose levels, and promoting gut-brain axis, neurotransmitter regulation, and neuroplasticity. This is based on the most recent and highest quality evidence available, which highlights the benefits of walnuts in reducing neuroinflammation and supporting overall brain function 1. Some key benefits of walnuts include:

• Reducing inflammation throughout the body, including the brain, due to their high content of omega-3 fatty acids, particularly alpha-linolenic acid
• Supporting gut health and strengthening the gut-brain axis connection through their fiber content
• Maintaining stable blood sugar levels due to their combination of protein and fiber
• Regulating neurotransmitters involved in mood regulation through essential nutrients like vitamin E, folate, and magnesium
• Promoting neuroplasticity and enhancing cognitive function through their healthy fats and antioxidants

The evidence suggests that consuming walnuts daily, in a serving size of 1-2 ounces (about a handful), can have a significant impact on reducing the risk of chronic diseases, including cardiovascular disease and Alzheimer's disease 1. Additionally, walnuts have been shown to improve endothelial function, reduce total cholesterol and LDL, and improve vascular function 1. Overall, incorporating walnuts into your daily routine as a mid-morning or afternoon snack can have a positive impact on both physical and mental health, making them an ideal choice for overall health maintenance.

From the Research

Vegetarian Snack Options

• Walnuts have been shown to have a positive association with neuropsychological functions, including a negative association with impulsivity index and externalizing and internalizing problem symptoms 2
• Chia seeds are a rich source of omega-3 polyunsaturated fatty acids, soluble dietary fiber, and bioactive peptides with antioxidative and nutraceutical potential, which may help reduce inflammation and support brain health 3

Inflammation Reduction and Brain Health

• Alpha-linolenic acid (ALA), a plant-derived omega-3 fatty acid found in walnuts and flaxseed, has been shown to have cardioprotective effects, modulate the inflammatory response, and have a positive impact on central nervous system function and behavior 4, 5
• Omega-3 fatty acids, including ALA, have anti-inflammatory properties and may be useful in the management of inflammatory and autoimmune diseases 6

Blood Glucose Levels and Gut-Brain Axis

• Chia seeds have been shown to have a potential role in reducing blood glucose levels and improving insulin sensitivity due to their high fiber and omega-3 content 3
• The gut-brain axis may be supported by the consumption of walnuts and chia seeds, which contain prebiotic fiber and other nutrients that promote the growth of beneficial gut bacteria 2, 3

Neurotransmitter Regulation and Neuroplasticity

• Walnuts have been shown to have a positive association with cognitive function and may help counteract cognitive impairment 5
• Omega-3 fatty acids, including ALA, have been shown to have a positive impact on brain function and may help regulate neurotransmitters and promote neuroplasticity 4, 5