Plant proteins provide filling protein, of course. But they\u2019re also packed with nutrients, like healthy fats and antioxidants, which support brain health.<\/p>\n
In fact, many of the best foods for brain health<\/a> 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. <\/p>\n So, when you choose plant-based proteins, you\u2019re naturally more likely to be eating anti-inflammatory foods,<\/a> Rizzo says, \u201cand there\u2019s a lot of information on inflammation in the brain being the main culprit of cognitive decline.\u201d<\/p>\n Here are some of Rizzo\u2019s favorite plant proteins that support brain health.<\/p>\n The Best Plant-Based Protein for Brain HealthWalnuts<\/p>\n These nuts are Rizzo\u2019s top plant protein pick for brain health because there\u2019s \u201ca ton of research\u201d showing how helpful they can be, she says.<\/p>\n \u201cThere is abundant research linking eating walnuts to brain health<\/a>, especially in those who are at risk for cognitive decline,\u201d she noted previously.<\/p>\n In some studies, eating walnuts has been show to reduce the risk<\/a> for Alzheimer\u2019s 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.<\/p>\n These nuts also have benefits for heart health,<\/a> particularly blood pressure and vascular health. That\u2019s partly thanks to their anti-inflammatory plant omega-3s, as TODAY.com explained previously.<\/p>\n While walnuts are not the highest-protein nuts<\/a>, 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.<\/p>\n Try adding walnuts to your favorite salad<\/a> or pasta dish.<\/a> They also go well with antioxidant-rich wild rice<\/a>, and are at home in many baked goods<\/a>.<\/p>\n Other Plant Proteins to Support Brain HealthBlack Beans<\/p>\n Beans are a great source of both plant-based protein and fiber. But some beans, including black beans and kidney beans, have the extra benefits of antioxidants, Rizzo says.<\/p>\n Black beans get their dark pigment from anthocyanins, the same type of plant compound<\/a> that gives blueberries and blackberries their characteristic color. These compounds are also antioxidants with anti-inflammatory properties that support brain health.<\/p>\n 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. <\/p>\n Chia Seeds<\/p>\n Like walnuts, chia seeds are rich in plant omega-3 fatty acids<\/a>, Rizzo explains, which support brain and heart health.<\/p>\n 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.<\/p>\n And while these seeds start off tiny, they can absorb liquid and take on a gel texture reminiscent of pudding. Try Rizzo\u2019s favorite chia seed pudding recipe,<\/a> which is topped with fresh berries for even more antioxidant power. <\/p>\n