A leading NHS doctor and other experts have revealed one simple snack that can help keep your brain sharp for years and chances are it’s not in your current diet
We all know that certain foods can be good for us -but did you know that combining the right ones can seriously boost your brain health? The concept that certain food can team up for an even greater health kick seems to hold merit.
While food is often seen as just fuel – something to give us energy or keep us full – its power goes far beyond that. Experts say the right foods can have a dramatic impact on our bodies, influencing everything from blood pressure and cholesterol to blood sugar and brain function.
Dr Karan Rajan, who has more than 20 years of experience under his belt, says eating blueberries and walnuts together can make a big difference to your brain.
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“If you snack on blueberries and walnuts together, the polyphenols from the blueberries combine with the omega-3s in the walnuts to become a brain protection powerhouse,” he explained.
The science behind it
Food doesn’t just fuel us – it protects us. And when it comes to brain health, research shows your diet could be one of the most powerful tools available.
According to the National Library of Medicine, nutrients from food influence our brain by acting directly on molecular systems that affect memory and mental sharpness.
Meanwhile, Harvard Medical School says the best “brain foods” are also great for your heart. These include:
•Leafy greens like spinach and kale
•Fatty fish such as salmon
•Berries like blueberries and strawberries
•Tea and coffee
•Walnuts
Walnuts
Walnuts are packed with healthy fats and protein – but that’s just the start. A UCLA study found that people who regularly ate walnuts had better scores on memory tests.
That’s because walnuts are rich in ALA (alpha-linolenic acid), a type of omega-3 fatty acid that supports both heart and brain health. Diets high in omega-3s are linked to lower blood pressure, better blood flow and cleaner arteries – all of which are crucial for a healthy brain.
Blueberries and memory
Blueberries aren’t just a pretty fruit – they could help protect your brain as you age.
“The natural plant pigments that give berries their brilliant hues also help improve memory,” says Harvard Medical School.
In one study from Harvard’s Brigham and Women’s Hospital, researchers found that women who ate two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.
On top of that, a report in the National Library of Medicine shows that polyphenols found in blueberries can help delay the onset of brain ageing and reduce the risk of neurodegenerative diseases.
Omega-3
Omega-3 fatty acids – especially EPA, DHA and ALA – are essential for brain function and cognitive performance.
One review published by the National Library of Medicine found that omega-3s improve “learning, memory ability, cognitive well-being, and blood flow in the brain.”
Experts say these healthy fats are well-tolerated, low-risk and effective at supporting brain health at every stage of life.
Why eating them together works
So why do walnuts and blueberries work even better together?
A report in the American Journal of Clinical Nutrition says: “There is growing evidence that the synergy and interaction of all of the nutrients and other bioactive components in nuts and berries can have a beneficial effect on the brain and cognition.”
That means when these two foods are combined, their nutrients work together more effectively than they would alone – giving your brain a bigger boost.
So next time you’re after a snack, skip the donuts and swap it for a handful of blueberries and walnuts instead – your brain will thank you.