From the Guidelines
A nutritious, shelf-stable vegetarian snack that supports mental health would be a trail mix combining nuts (particularly walnuts and almonds), seeds (pumpkin, sunflower, and chia), and dried berries, as recommended by the American Heart Association 1. This combination provides complete protein, healthy fats (including omega-3 fatty acids), fiber, and essential micronutrients without requiring refrigeration or cooking. The benefits of this snack are supported by dietary priorities for cardiometabolic health, which emphasize consuming more fruits, nuts, seeds, vegetables, whole grains, and healthy sources of protein 1. Some key points to consider when selecting a nutritious snack include:
- Consuming a variety of fruits, such as dried berries, which provide antioxidants and fiber 1
- Incorporating nuts and seeds, such as walnuts, almonds, pumpkin seeds, and sunflower seeds, which provide healthy fats, protein, and essential micronutrients 1
- Choosing whole grains, such as those found in some trail mix ingredients, which provide fiber and essential nutrients 1 The omega-3 fatty acids in walnuts have been linked to improved cognitive function and reduced anxiety symptoms, while magnesium in pumpkin seeds helps regulate neurotransmitters that calm the brain 1. Almonds contain vitamin E and antioxidants that protect brain cells from oxidative stress, potentially benefiting those with anxiety and OCD. The B vitamins in sunflower seeds support proper nervous system function and help produce mood-regulating neurotransmitters. Dried berries add antioxidants that reduce inflammation associated with anxiety and depression. For optimal benefits, consume a quarter-cup serving daily, storing the mix in an airtight container away from heat and light to maintain freshness and nutritional value for several weeks.
From the Research
Nutritious Vegetarian Snack Options
- A nutritious, nutritionally complete vegetarian snack that does not require cooking, has a low risk of illness, does not require refrigeration, and can improve mental health is not explicitly mentioned in the provided studies 2, 3, 4, 5, 6.
- However, the studies suggest that a well-planned vegetarian diet can provide all the necessary nutrients for good health, including mental health 4, 6.
- Some nutrients that are beneficial for mental health, such as omega-3 fatty acids, B vitamins, and magnesium, can be found in vegetarian foods like nuts, seeds, and whole grains 2.
- A snack that is high in fiber, polyunsaturated fatty acids, and antioxidants, such as a trail mix made with nuts, seeds, and dried fruits, may be a good option 5.
Mental Health Benefits
- The studies suggest that a vegetarian diet may be beneficial for mental health, including reducing the risk of depression and anxiety 2, 4, 6.
- Omega-3 fatty acids, which are found in some vegetarian foods like flaxseeds and chia seeds, have been shown to have a positive effect on mental health 2.
- However, there is no specific evidence to suggest that a particular vegetarian snack can improve symptoms of Obsessive-Compulsive Disorder (OCD) or cognition 2, 3, 4, 5, 6.