As we grow older, our brain changes and we may find that we tend to forget things more often or find it difficult to do more than one activity at a time. While this process is natural and cannot be avoided altogether, there are behaviors and lifestyle changes we can adopt in order to slow down the process and minimize its impact on our life. For example, the CDC has stated that changing certain behaviors may prevent or decrease the risk of dementia by 40 percent.
According to Eat This, Not That, including healthy snacks in your diet is one of the healthy habits that can support your cognitive functions. The publication interviewed a number of nutrition experts, who claimed that one of the best snack to include in your diet is “a combo of blueberries and walnuts provides just the powerhouse combo of nutrients you need to keep your brain sharp”.
Therefore, dietitians suggest that the best snack should be low in saturated fats and high in micronutrients, reason for which blueberries and walnuts are the perfect combination. While the first are rich in antioxidants and protect the brain from free radicals, the latter are a healthy source of omega-3 and vitamin E, both of which are known to support the health of the brain.
Blueberries are known to be one of the staples of a healthy diet, especially due to their high level of antioxidants. However, studies have shown that wild blueberries have the most benefits for health, having the potential to decrease cognitive decline in older people.
At the same time, the omega-3 fatty acids found in walnuts protect against inflammation and oxidative stress, reducing their effect on the aging of the brain. A study conducted in 2020 showed that women in their 50s and 60s who included two or more servings of walnuts per week in their diet, had much higher chances of not being affected by cognitive decline than women who didn’t adopt this habit.
Therefore, including blueberries and walnuts in your diet is an easy and healthy way to support the health of your brain on the long term. You can eat them raw or dried, mixed in smoothies or in all sorts of puddings, making them a delicious addition to your meals.