Eating More Nuts Can Help Boost Memory, Says New Study

June 12, 2023

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The food we eat has a significant impact on our brain health and cognitive function. It’s not just about eating a balanced diet that includes nutrient-dense foods, but also avoiding foods high in saturated and trans fats, refined carbohydrates, and sugar, which can have the opposite effect. Even the snacks we eat can help or hurt our brain health, and a recent study found that one snack, in particular, can have a major impact on the health of our brains—nuts!

According to a recent study published in Clinical Nutrition, daily nut consumption can improve blood flow in the brain and verbal memory in older adults. The study, funded by the International Nuts and Dried Fruit Council, consisted of 28 healthy individuals with an average age of 65 and an average body mass index of 27.9, which is considered overweight.

Participants were randomized into two groups and assigned one of two diet plans for 16 weeks. One group consumed 60 grams of walnuts, pistachios, cashews, and hazelnuts per day, while the other group consumed no nuts. The groups switched nut consumption protocols after 8 weeks.

Researchers gathered indicators of participants’ brain vascular function, endothelial function, arterial stiffness, retinal microvasculature, and cognitive performance at the end of each period.

The results showed that daily nut consumption increased blood flow in various brain areas, including the left frontal lobe, the bilateral prefrontal cortex, and the frontal lobe. Nut consumption also improved peripheral endothelial function, reduced arterial stiffness, and improved retinal microvasculature. After consuming nuts, participants were able to remember 16% more words in a verbal memory task.

However, nut consumption provided no difference in other areas, including executive function, stress, and quality of life. The researchers concluded that daily nut consumption can benefit blood flow in the brain and verbal memory in older adults.

The study’s findings support the idea that a healthy diet rich in nuts can improve brain health and cognitive function. Incorporating a variety of nuts, such as walnuts, pistachios, cashews, and hazelnuts, into daily meals can provide a source of healthy fats, protein, and fiber, which can help improve brain function.

In conclusion, incorporating nuts into a daily diet can provide numerous benefits for brain health and cognitive function. The study’s findings suggest that regular nut consumption can improve blood flow in the brain and verbal memory in older adults. By incorporating a variety of nuts into daily meals, individuals can provide their bodies with a source of healthy fats, protein, and fiber that can help to improve brain function.