The symphony of our health is played out in the notes of the food we consume, with each bite contributing to the melody of our cognitive well-being. It is no secret that the dietary choices we make resonate as profoundly on our brain health as they do on our physical vitality.

"Appropriate nutrition can bolster cognitive health and guard against cognitive decline," elucidates Miranda Galati, M.H.Sc., RD, a registered dietitian and the virtuoso behind Real Life Nutritionist. In the grand orchestra of nutrients, some instruments play a more significant role than others in the concerto of cognitive health.

"Nutrients like omega-3 fatty acids from fatty fish, antioxidants from berries and leafy greens, protein from nuts and legumes, and B vitamins are essential for maintaining and enhancing cognitive health," emphasizes Wa Na Chun, M.P.H., RD, CPT, the maestro of One Pot Wellness. In the bustling tempo of our lives, where mealtimes can be disrupted by the relentless rhythm of our schedules, it is crucial to select balanced, nutrient-rich snacks that not only satiate our hunger but also nourish our minds.

However, finding high-protein snacks that are also non-perishable can be a challenging task, akin to finding a needle in a haystack. Yet, we have uncovered the best high-protein snack for cognitive health, a snack that is as shelf-stable as it is versatile.

If you're seeking a nutrient-dense snack to support cognitive health, look no further than the inner aisles of the supermarket, where you'll find canned sardines paired with whole-grain crackers, our top choice for high-protein snacks that enhance cognitive health. These unconventional yet protein-packed snacks are the hidden gems of the grocery store. "Sardines are abundant in omega-3 fatty acids and offer 20 to 25 grams of protein per 3-ounce serving," Chun reveals. "For a quick snack, simply remove the liquid from a can of sardines and season with a squeeze of lemon juice or a dash of black pepper," she suggests. "Enjoy them on whole-grain crackers or toast for a balanced snack that supports cognitive health."

The Importance of Protein for Cognitive Health

"Increasing protein intake is vital for overall health, particularly for the brain," Galati states. "Many amino acids found in protein-rich foods are used to produce neurotransmitters and other brain chemicals." Protein's benefits to the brain extend beyond this. "It's also plausible that a higher protein diet could replace some refined carbohydrates and unhealthy fats in your diet, fostering a more anti-inflammatory and brain-healthy diet overall," Galati adds. For instance, a study involving individuals aged 60 and above discovered that a higher protein intake, especially from meat, eggs, and legumes, was linked to improved cognitive function. Additional research indicated that older adults who consumed slightly more protein, particularly plant-based protein, experienced less age-related memory decline. Thus, beans and legumes might also be a good option to consider.

Nutrients for Brain Health

Protein isn't the only nutrient crucial for cognitive function; others can also help keep your mind sharp. Omega-3 Fats Studies have demonstrated that omega-3 fats can improve learning, memory, and blood flow to the brain. The best sources for brain health are fatty fish, such as salmon, tuna, herring, and sardines. This is because fatty fish are rich in brain-supporting omega-3 fatty acids called EPA and DPA, which are our favorite nutrients for long-term brain health. These beneficial fats maintain the health of brain cells, allowing them to communicate effectively as we age. This could explain why DHA has been associated with a reduced risk of Alzheimer's disease in some individuals. If fish isn't your preferred choice, you can also obtain smaller amounts of omega-3s in the form of ALA from certain plant foods like walnuts, chia seeds, soybeans, flaxseed, and soybean oil.

Antioxidants

Antioxidants are naturally occurring substances that protect your cells, including brain cells, from oxidative stress and free radical damage. "Foods rich in antioxidants, such as blueberries, tomatoes, and dark leafy greens, help protect against degenerative changes in the brain and enhance neural functioning," Chun says. But there's more. Antioxidants are present in a wide variety of plant foods, including fruits, vegetables, nuts, seeds, whole grains, beans, and herbs and spices. So, the well-known advice to fill half your plate with fruits and vegetables can also benefit brain health!

Vitamins and Minerals

Like the rest of your body, your brain requires vitamins and minerals to function optimally. For example, iron is necessary for transporting oxygen through the bloodstream to the brain, and iron deficiency can significantly impair cognitive function, especially during infancy and childhood. Then there are vitamins. B vitamins are crucial for brain development from childhood, while vitamin E has been linked to better verbal memory and recall in adults. Vitamins D and K have also been associated with improved cognition.

Other Strategies for Brain Health

While diet significantly influences brain health, it's not the only factor. For optimal cognitive health, lifestyle also plays a role. Galati suggests being mindful of alcohol, processed meats, refined carbohydrates, and added sugar. "Quality sleep, regular physical activity, and stress management are other important habits for brain health that should not be overlooked," she adds.

The Bottom Line

"A balanced diet consisting primarily of whole foods and regular exercise is essential for optimal cognitive health," Chun states. When life gets busy, a healthy snack like canned sardines and crackers can be a great help. Indeed, it's the number one high-protein snack recommended by nutritionists for better cognitive health. It's quick, convenient, and packed with brain-friendly nutrients, especially protein, omega-3 fats, antioxidants, vitamins, and minerals. This is why it fits into Galati's "nutrition by addition" approach. "Add more nourishing foods to your life, and make room for the fun stuff you really love too," she advises. In the grand feast of life, let us not forget that our cognitive health is but a sumptuous repast away.