Expert Tips for Maintaining an Anti-Inflammatory Diet
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Plant proteins provide filling protein, of course. But they’re also packed with nutrients, like healthy fats and antioxidants, which support brain health
In fact, many of the best foods for brain health are plants, says Natalie Rizzo, registered dietitian and TODAY nutrition editor. That includes nutrient-dense foods like berries, vegetables, leafy greens, nuts, seeds and oils. And some of those brain-healthy plant foods also contain protein, a macronutrient we all need that helps build and maintain muscle
So, when you choose plant-based proteins, you’re naturally more likely to be eating anti-inflammatory foods, Rizzo says, “and there’s a lot of information on inflammation in the brain being the main culprit of cognitive decline.”
Here are some of Rizzo’s favorite plant proteins that support brain health
The Best Plant-Based Protein for Brain Health
Walnuts
These nuts are Rizzo’s top plant protein pick for brain health because there’s “a ton of research” showing how helpful they can be, she says
“There is abundant research linking eating walnuts to brain health, especially in those who are at risk for cognitive decline,” she noted previously
In some studies, eating walnuts has been show to reduce the risk for Alzheimer’s disease, dietitians told TODAY.com previously, and they may maintain cognition and memory among those who have a high risk for age-related cognitive issues
These nuts also have benefits for heart health, particularly blood pressure and vascular health. That’s partly thanks to their anti-inflammatory plant omega-3s, as TODAY.com explained previously
While walnuts are not the highest-protein nuts, they do pack a solid punch, Rizzo notes. A 1-ounce serving of walnuts provides about 4 grams of protein and 2 grams of fiber, which makes for a crunchy, satisfying, plant-based snack
Try adding walnuts to your favorite salad or pasta dish. They also go well with antioxidant-rich wild rice, and are at home in many baked goods
Other Plant Proteins to Support Brain Health
Black Beans
Beans are a greatding black beans and kidney beans, have the extra benefits of antioxidants, Rizzo says
Black beans get their dark pigment from anthocyanins, the same type of plant compound that gives blueberries and blackberries their characteristic color. These compounds are also antioxidants with anti-inflammatory properties that support brain health
A half-cup serving of black beans or kidney beans, which have similar pigment compounds, will net you around 7 grams of protein and 8 grams of fiber
Chia Seeds
Like walnuts, chia seeds are rich in plant omega-3 fatty acids, Rizzo explains, which support brain and heart health
Along with those anti-inflammatory omega-3s, just one ounce of chia seeds will also provide 5 grams of plant protein and a whopping 11 grams of fiber
And while these seeds start off tiny, they can absorb liquid and take on a gel texture reminiscent of pudding. Try Rizzo’s favorite chia seed pudding recipe, which is topped with fresh berries for even more antioxidant power
