Reviewed by Dietitian Karen Ansel, M.S., RDN
Photo: Grant Webster. EatingWell design.
The Mediterranean diet is one of the most well-researched eating patterns for health. Decades of research show it can improve cardiovascular health and help protect against metabolic syndrome, diabetes, obesity and more. But did you know that the Mediterranean diet can also do amazing things for your brain health?
“Packed with fresh fruits, vegetables, whole grains, healthy fats like olive oil and moderate amounts of fish, this diet provides key nutrients that support cognitive function,” says Lauren Manaker, M.S., RDN, LD, a dietitian and the author of Fueling Male Fertility. Following it may help improve memory and reduce the risk of neurodegenerative diseases, she adds.
Considering that 20% of our calories come from snacks, a healthy Mediterranean diet-inspired snack can be a great way to feed your noggin. To up your snack game, try our Mediterranean diet–friendly Cottage Cheese-Berry Bowl. Its berries, low-fat cottage cheese, whole-grain Grape Nuts cereal and walnuts serve up a cocktail of brain-friendly nutrients that will keep you energized and satisfied until your next meal and keep your brain in tip-top shape for the long term. Let’s dig in!
Related: Mediterranean Diet for Beginners: Everything You Need to Get Started
Health Benefits of This Cottage Cheese-Berry Bowl
Improves Vascular Function
In order for your brain to function properly, it needs adequate blood flow, oxygen and energy. Research shows that vascular health, or the condition of your blood vessels, plays an important role in brain health. The reason? Blood vessels are instrumental in removing harmful byproducts from the brain. In addition, they further promote brain health by regulating immune cells traveling in and out of the brain.
When it comes to keeping the blood vessels in your brain healthy, you can’t beat berries. “The flavonoids in berries support healthy blood flow to the brain by improving vascular function, which ensures adequate oxygen and nutrient delivery to brain tissues,” says Angela Konegni, M.S., RD, CSR, a renal dietitian and owner of Radish Nutrition, LLC.
Berries aren’t the only ingredient in this snack that promotes vascular health. Whole-grain Grape Nuts cereal, low-fat cottage cheese and walnuts also play a role by supporting heart health, which, you’ll soon learn, is a key player in brain health and cognition.
Reduces Inflammation
Chronic inflammation is linked to a number of chronic diseases, including neurodegenerative diseases like Alzheimer’s disease, as well as cognitive decline, dementia and depression.
The berries and walnuts in this recipe are filled with antioxidants that help protect against inflammation. If that weren’t enough, walnuts also deliver the anti-inflammatory omega-3 fat alpha-linolenic acid. Grape Nuts also pitch in with folic acid, a B vitamin, which plays a critical role in brain health by supporting neurotransmitter production and reducing inflammation, says Manaker. In fact, she keeps a box of this underrated whole-grain cereal in her pantry at all times!
Related: The 6 Best Antioxidant-Rich Fruits to Reduce Inflammation, According to a Dietitian
Prevents Oxidative Stress
Oxidative stress can damage brain cells, leading to neurodegenerative disease. If you’ve never heard of oxidative stress before, it occurs when you have too many cell-damaging free radicals in your body and not enough antioxidants to neutralize them.
This snack is loaded with nutrients that can help quash oxidative stress. Walnuts deliver vitamin E, an antioxidant that protects against oxidative stress (coincidentally, most of us don’t get enough vitamin E to begin with). Plus, berries boast a cocktail of antioxidants, including powerful polyphenols that combat oxidative stress and fight inflammation. To top it all off, there’s antioxidant-rich whole-grain cereal.
Related: 6 “Bad” Carbs to Support Your Brain Health, Recommended by Health Experts
Promotes a Healthy Gut Microbiome
Research has found that your gut health impacts nearly every part of your body, including your brain. That’s because your gut and brain are connected by a powerful communication network called the gut-brain axis. This superhighway of neurons, proteins and chemicals sends messages back and forth between the gut and brain 24/7. So, foods that are good for your gut are also good for your brain.
“The fiber and prebiotic compounds in berries support a healthy gut microbiome, which is linked to improved brain health through the gut-brain connection,” says Konegni. Plus, whole-grain Grape Nuts serve up additional fiber. The result? Each serving of this cottage cheese–berry bowl provides 7% of the Daily Value for gut-healthy fiber.
Supports Neurotransmitter Production
Neurotransmitters are chemicals that are responsible for communication between your nervous system and the other cells in your body. When neurotransmitter synthesis or function goes awry, brain health can suffer. For instance, neurotransmitter malfunction has been linked to neurological and neurodegenerative disorders like Alzheimer’s and Parkinson’s, as well as depression.
Enter cottage cheese. It’s packed with high-quality protein, a nutrient that supports neurotransmitter production and overall brain function, says Manaker. That’s not all. Cottage cheese “is [also] rich in calcium, important for efficient neurotransmitter release and signal transmission between brain cells,” adds Konegni.
How the Mediterranean Diet Can Improve Cognitive Health
“The Mediterranean diet supports brain health by reducing inflammation and oxidative stress through its rich antioxidants, healthy fats like omega-3s from fish and olive oil, and high polyphenol content from fruits, vegetables and nuts,” explains Konegni.
Interestingly, the Mediterranean diet’s positive impact on brain health is closely linked with its ability to improve heart health. That’s because vascular health is instrumental for both heart and brain health. After all, your heart and brain both need healthy blood flow to function optimally. By promoting vascular health and better blood flow to the brain, the Mediterranean diet helps keep your brain in top shape. This may explain why it has been linked to better memory and reduced risk of cognitive decline, Alzheimer’s and other neurodegenerative diseases.
The Bottom Line
When it comes to better brain health, don’t underestimate the power of a nutritious snack like our Cottage Cheese-Berry Bowl. Its combo of cottage cheese, berries, whole-grain cereal and walnuts delivers a healthy dose of brain-supporting nutrients, especially antioxidants, folic acid, omega-3 fats, fiber and protein. Together, these may help protect your brain from inflammation and oxidative stress while also supporting neurotransmitter function and improving blood flow to your brain. Plus, it takes just five minutes to prepare.
In the short term, that can help keep your energy levels steady and your brain focused. Long-term, loading up on brain-supporting nutrients like the ones in this bowl may protect against cognitive decline, Alzheimer’s and other neurodegenerative diseases and depression. So, what are you waiting for? Give your brain the love it deserves and whip up a bowl today!
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