taking action to keep our brains sharp is something we can all agree is important. Sure, it’s natural lose some of our brain function as we agebut certain dietary and lifestyle choices can help slow that process and ultimately help you maintain your mental clarity and continue to function independently.
Although certain factors involved brain health are completely out of a person’s control, such as a person’s genetics and age, other dietary and lifestyle choices are modifiable, and making certain improvements can help keep a person’s brain health in check.
There is a growing body of scientific evidence to suggest that the way we eat is an important factor in overall health. brain health, even when it comes to conditions related to brain health such as Alzheimer’s disease. Y the data shows that include walnuts in the diet can have an impressively positive effect on keeping your brain sharp.
The MIND Diet and Brain Health
By focusing on a diet for brain health, the MIND diet seems to be a dietary pattern that shows a lot of promise. As a combination between Mediterranean diet and the board dietThe MIND diet is packed with foods that contain nutrients that support brain health, such as omega-3 fatty acids, antioxidants, and folic acid.
Among the 10 food categories emphasized on the MIND diet, walnuts they are at the top of the list. The creators recommend eating 1/2 cup of any variety of nuts at least five times a week, fueling the body with healthy fats, plant-based protein, fiber, and antioxidants.
But among the sea of nut options out there, how do you know the best crunchy addition to include in your brain-healthy diet plan?
while including any variety of nuts in your diet is a good idea when your goal is to support brain health, if I had to choose the best walnut option from the sea of fantastic options, the humble walnut would top the list.
Walnuts support brain health in several ways
There are a few things people can do that can help keep their brain as sharp as a tack, including focusing on eating a healthy diet. Research shows that including walnuts in a diet can help:
- Cognitive function and memory in groups at high risk of age-related cognitive decline
- A reduced risk of other diseases, such as cardiovascular disease or type 2 diabetes, which are risk factors for developing dementia.
- A reduced risk of developing, or delaying the onset and/or slowing the progression of Alzheimer’s disease.
In fact, research from cell, animal, and human studies suggests that eating about 1 to 2 ounces of nuts (about a handful) per day seems show the greatest benefits for brain health.
Among the many brain health features that walnuts offer, the walnut oil naturally present in these walnuts has been found to offer a potential benefit to our brain health, specifically by protecting brain cells when using an early model of Alzheimer’s disease.
According to a new cell-based preclinical study from 2022 published in nutrientsThe results suggest that when the researchers exposed human brain cells in an isolated condition to approximately 10 micrograms per milliliter of walnut oil from 5 grams of California walnut powder that contained various fatty acid compounds, including omega- 3 plant-based, walnut oil protected cells from oxidative stress, improved brain cell function, and reduced the formation of markers of Alzheimer’s disease progression known as beta-amyloid.
Clinical studies suggest eating walnuts reduces oxidative stress, inflammation and other risk factors for Alzheimer’s disease. A convincing study showed that there positive associations between nut consumption and cognitive functions among all adultsregardless of their age, gender or ethnicity.
the nuts have plant-based nutrients with antioxidant and anti-inflammatory properties, including polyphenols, melatonin, folic acid, vitamin E and selenium, and are the only nuts that provide an excellent source of plant-based ALA omega-3 fatty acids (2.5 grams per ounce). It seems that this combination of nutrients may be just what the doctor ordered when looking for natural support for brain health.
Subscribe to our newsletter!
Put off
So, in a nutshell, including walnuts in your overall healthy and balanced diet can help keep your brain sharp for years to come. So, sprinkle some walnuts on your morning oatmeal, top your fish with crushed walnuts instead of breadcrumbs, and add some walnuts to your plant-based salad dishes. Your brain will thank you.
Lauren Manaker MS, RDN, LD, CLEC
Lauren Manaker is an award-winning registered dietitian, book author, and recipe developer who has been in practice for nearly 20 years. read more
