Protein is not only essential for building and maintaining muscles, but also for supporting brain health and function. Protein provides amino acids, which are the building blocks of neurotransmitters, the chemical messengers that transmit signals between nerve cells. Eating high-protein snacks can help you meet your daily protein needs, as well as boost your mood, memory, cognition and blood flow in the brain.
In this article, we will share seven of the best high-protein snacks for brain health, according to dietitians. These snacks are easy to prepare, delicious and nutritious, and can help you fuel your brain throughout the day.
1. Canned Salmon
Salmon is one of the best sources of protein and omega-3 fatty acids, which are essential for brain health. Omega-3 fatty acids make up 35% of the brain’s structure, and help improve cognition, memory, learning and blood flow in the brain. Salmon also contains vitamin D, which is important for brain development and function.
Canned salmon is a convenient and affordable way to enjoy this brain-boosting fish. You can make a simple salmon salad with some mayonnaise, mustard, lemon juice, salt and pepper, and enjoy it over crackers, bread, lettuce or avocado. You can also make salmon balls with some breadcrumbs, eggs, parsley, garlic and spices, and bake them in the oven for a tasty and portable snack.
2. Nuts
Nuts are crunchy, satisfying and packed with protein and healthy fats. They also contain polyphenols, antioxidants that protect the brain from oxidative stress and inflammation. A 2020 study found that eating a variety of nuts regularly was associated with a lower risk of cognitive decline and improved cognitive function.
Some of the best nuts for brain health are walnuts, almonds, hazelnuts and peanuts. Walnuts are especially rich in omega-3 fatty acids, which give them their brain-like shape. Almonds are high in vitamin E, which protects the brain cells from aging. Hazelnuts are a good source of folate, which is involved in DNA synthesis and repair. Peanuts are high in niacin, which helps prevent Alzheimer’s disease and cognitive decline.
You can snack on a handful of nuts, or make your own nut butter by blending them with some oil, salt and honey. You can also add nuts to your oatmeal, yogurt, granola bars or muffins for some extra crunch and protein.
3. Greek Yogurt with Blueberries
Greek yogurt is a creamy and tangy snack that is high in protein and calcium. Calcium is essential for nerve transmission and synaptic plasticity, which are the processes that enable learning and memory. Greek yogurt also contains probiotics, beneficial bacteria that support gut health and influence brain health.
Blueberries are one of the best fruits for brain health, as they are rich in anthocyanins, flavonoids that enhance memory, learning and cognitive function. They also have anti-inflammatory and neuroprotective effects, and can help prevent age-related cognitive decline.
You can combine Greek yogurt and blueberries for a delicious and nutritious snack. You can also add some granola, nuts, seeds or honey for some extra texture and flavor.
4. Edamame
Edamame are young soybeans that are harvested before they mature. They are high in protein and fiber, which help keep you full and satisfied. They also contain phytoestrogens, plant compounds that mimic the effects of estrogen, a hormone that is important for brain health and function. Estrogen helps regulate mood, memory, cognition and neurogenesis, the creation of new brain cells.
Edamame are easy to prepare and enjoy. You can boil them in salted water for a few minutes, and then pop them out of their pods. You can also roast them in the oven with some oil and spices, or add them to your salads, soups, stir-fries or dips.
5. Quinoa Bites
Quinoa is a gluten-free grain that is high in protein and complex carbohydrates. It also contains all nine essential amino acids, making it a complete protein source. Quinoa is rich in iron, zinc, magnesium and folate, which are all important for brain health and function. Iron helps deliver oxygen to the brain, zinc supports neurotransmission and synaptic plasticity, magnesium regulates brain activity and mood, and folate is involved in DNA synthesis and repair.
Quinoa bites are a fun and easy way to enjoy this superfood. You can make them by combining cooked quinoa with some eggs, cheese, vegetables and spices, and baking them in a muffin tin. You can customize them with your favorite ingredients and flavors, and enjoy them hot or cold.
6. Hard-Boiled Eggs
Eggs are one of the most versatile and nutritious foods you can eat. They are high in protein and healthy fats, which help keep you full and energized. They also contain choline, a nutrient that is essential for the synthesis of acetylcholine, a neurotransmitter that is involved in memory, learning and cognition. Choline also helps maintain the structure and function of the brain cells and their membranes.
Hard-boiled eggs are a simple and convenient snack that you can make ahead and store in the fridge. You can peel them and eat them plain, or sprinkle them with some salt, pepper, paprika or herbs. You can also slice them and add them to your salads, sandwiches, wraps or toast.
7. Pumpkin Seeds
Pumpkin seeds are small but mighty snacks that are high in protein and healthy fats. They also contain a variety of minerals that are important for brain health and function, such as iron, zinc, magnesium, copper and manganese. These minerals help support oxygen delivery, neurotransmission, synaptic plasticity, antioxidant defense and neural communication.
Pumpkin seeds are easy to snack on, as they are crunchy and flavorful. You can eat them raw, or roast them in the oven with some oil and spices. You can also add them to your oatmeal, yogurt, granola bars or trail mix for some extra protein and crunch.
Conclusion
Protein is a vital nutrient for brain health and function, as it provides amino acids that are the building blocks of neurotransmitters. Eating high-protein snacks can help you meet your daily protein needs, as well as boost your mood, memory, cognition and blood flow in the brain.
Some of the best high-protein snacks for brain health are canned salmon, nuts, Greek yogurt with blueberries, edamame, quinoa bites, hard-boiled eggs and pumpkin seeds. These snacks are easy to prepare, delicious and nutritious, and can help you fuel your brain throughout the day.
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