This Mediterranean Diet Snack May Help Reduce Dementia Risk, According to Dietitians
Key Points
The Mediterranean diet is filled with foods that support brain health.
Nutrient-dense snacks are an easy way to work more of these foods into your day.
Lemon-Raspberry Frozen Yogurt Bites are packed with nutrients that may protect against dementia.
From what you eat to how you sleep and move, your everyday decisions can either increase or decrease your risk of dementia. When it comes to reducing that risk, the Mediterranean diet can have a powerful impact. And we're not just talking about meals. Snacks can help, too. Like our Lemon-Raspberry Frozen Yogurt Bites. These little nuggets lean heavily on foods that are foundational to the Mediterranean diet, like fruit and yogurt. Plus, they're loaded with nutrients that may reduce your risk of dementia. They're also fun to eat and packed with flavor!
Read on to learn why dietitians say these creamy snacks are a top choice for keeping your brain sharp, plus other tips to help you choose a brain-healthy snack.
Why Lemon-Raspberry Frozen Yogurt Bites May Help Reduce Dementia Risk
Our Lemon-Raspberry Frozen Yogurt Bites combine raspberries, yogurt, ginger and a touch of maple syrup for sweetness. Plus, they're quick to prepare for a refreshing snack. Here's how they may protect against dementia.
May Reduce Inflammation
'Raspberries are full of vitamin C, an antioxidant that helps reduce inflammation and also [protects against] cell damage and oxidative stress, linked to dementia and aging of the brain,' says Maggie Moon, M.S., RD. , , In fact, a generous 1-cup serving of these zesty little bites gives you a whopping 61% of the vitamin C you need per day.
That's not all, says Moon. This recipe's raspberries are also rich in antioxidants called flavonoids that may reduce inflammation, protect cognition and improve memory. For instance, one prospective study found that people who reported eating a flavonoid-rich diet had a reduced risk of cognitive decline. And other studies have reported similar results. 'A large 2024 cohort study of over 120,000 people suggests an additional six servings of flavonoid-rich foods and beverages per day may help to reduce risk of dementia,' says Sheri Gaw, RDN, CDCES.
Excellent Source of B12
This snack isn't just beneficial for combating inflammation. Its Greek yogurt provides more than 40% of your daily dose of vitamin B12. 'This nutrient plays a key role in brain health and nerve function,' says Kayla Farrell, RDN. Yet, unless you eat animal foods, like meat, fish, poultry, eggs or dairy, you may not be getting enough B12. While more research is needed, one study points to low vitamin B12 levels as an overlooked cause of dementia and mild cognitive decline.
Can Help Support Gut Health
'Greek yogurt is also full of probiotics that support gut health, which may influence brain function through the gut-brain connection,' says Farrell. One study found an association between higher levels of unfavorable gut microbes and dementia. At the same time, another suggested that probiotics may improve cognition. As encouraging as this research is, results have been mixed, so more study is needed.
Contain Polyphenols
The ginger in these tasty bites may offer another layer of brain protection. 'Herbs and spices are some of the most concentrated sources of brain-protective polyphenols, and preliminary research suggests ginger may provide a modest edge when it comes to memory and reaction time,' says Moon. According to one review study, ginger may even have the potential to protect against Alzheimer's disease. 'Aside from the newer research, ginger has been used in the kitchen and in traditional medicine for centuries,' adds Moon.
Low in Added Sugars
Research has found that eating patterns high in added sugars may increase the risk of dementia. Experts suspect that excess added sugar may promote insulin resistance, which can affect cognitive function over time. One serving of these yogurt bites contains just 3 grams of added sugars from maple syrup. So, they're a healthy way to satisfy your sweet tooth without overloading your brain with added sugars.
How to Choose a Brain-Healthy Snack
As nutritious as these yogurt bites are, they aren't the only snack that can do your brain good. When you're looking for a snack to support brain health, these expert tips can help.
Add More Plants: 'When in doubt, eat more plants,' says Gaw. Many of the anti-inflammatory compounds associated with reductions in dementia risk, like flavonoids, polyphenols, vitamins and minerals, are found in abundance in plants. 'While vitamins and minerals can be replicated in pills or supplements, whole plant foods, such as fruits, vegetables, whole grains, nuts, seeds and plant-based oils, offer a much more comprehensive nutritional package,' adds Chris Henigan, M.S., RD, LDN.
Consider the MIND diet. 'The MIND diet, a plant-forward diet that combines the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets and emphasizes berries, leafy greens, beans and whole grains, has been shown to support cognitive function,' says Gaw. It also encourages eating less red meat, fried foods, high-sugar desserts and butter.
Prioritize Nutrient-Dense Foods: Nutrient-dense foods can be found in all food groups, which further underscores the importance of eating a diverse diet. For the best benefits, Moon recommends focusing on your overall eating pattern, rather than hyperfocusing on a few select foods.
Think Healthy Fats: 'Fatty fish, walnuts, chia seeds and flaxseed meal are fantastic sources of omega-3 fats that may help to reduce dementia risk,' says Gaw. Snack on some tuna with whole-grain crackers or smoked salmon on a whole-wheat mini bagel.
Limit Added Sugars: You don't have to load up on sugary snacks to get the sweetness you crave. Instead, look to fruit for natural sweetness. Unlike foods with added sugar, its fiber slows down the absorption of its sugars for a steadier blood sugar response.
Our Expert Take
Adding the right foods to your plate can support optimal brain function. And the Mediterranean diet is a great place to start. It's loaded with foods linked to better brain health. While meals can help you get these nutrients, don't overlook snacks like our Lemon-Raspberry Frozen Yogurt Bites. They're filled with vitamin B12 and anti-inflammatory nutrients like vitamin C, flavonoids and polyphenols, which have been linked to better brain health. Plus, they're refreshing, delicious and easy to make. As a bonus, they'll stay fresh in your freezer for up to a month for easy snacking at your fingertips. Now, that's what we call a no-brainer!
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