You don’t need a whole meal to support your brain health. An evening treat does the job too! This DIY dark chocolate bark is made up of ingredients that can aid your cognitive functioning and prevent decline, says Amylee Amos, RDN, PhD, founder of the Amos Institute.
Dark chocolate contains flavonols, an anti-inflammatory that can protect cells from damage and may also improve cerebral blood flow, Dr. Amos explains. The pomegranate seeds are also a nutritional powerhouse with brain benefits, she adds. They contain phytonutrients, which may reduce inflammation and oxidative stress. As for the walnuts, well, you know how much your brain loves the healthy fats in those suckers by now.
If you’re short on time, make a snack mix by combining dark chocolate chips, pomegranate seeds, and chopped walnuts in a bowl or to-go baggie. (Neuroscientist Anna Orr, PhD, assistant professor at Weill Cornell Graduate School of Medicine, likes munching on unsalted pistachios, almonds, and dark chocolate as a midday snack.)
Otherwise, you can melt those choco chips in the microwave, spread them across a lined baking sheet, and sprinkle pomegranate seeds and chopped walnuts on top. Let the bark chill in the fridge, and break it into chunks once fully cooled. Sounds like a cute little Sunday project, no?
Blueberry smoothie
When you’re in a pinch, smoothies can help you get lots of nutrients without much work, says Cording. To whip up some quality fuel sans quality time, she blends frozen wild blueberries, frozen cauliflower, half an avocado, chia seeds, cacao powder, spinach, and either protein powder or Greek yogurt. This super smoothie contains antioxidants, fiber, omega-3 healthy fats, and vitamins that support energy, focus, and long-term cognitive health, she adds.
Salmon salad
If you don’t have a freezer full of salmon, maybe it’s time to stock up. This superstar fish is full of omega-3 fatty acids, which support the structure and function of brain cells and enhance the communication between neurons, explains neurologist Shae Datta, MD, clinical assistant professor in the department of neurology at NYU Grossman Long Island School of Medicine.
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