Walnuts are not considered brain food for nothing. These nuts are chock-full of nutrients that help preserve your cognitive function and keep you mentally sharp as get older.

Studies suggest that regularly eating walnuts wards off Alzheimer’s disease and other brain disorders. A 2020 study, for example, found that the regular consumption of walnuts may slow cognitive decline in at-risk elderly individuals.

Walnuts protect against age-related cognitive decline

For their study, researchers asked more than 800 elderly adults either to eat a walnut-enriched diet or to abstain from consuming walnuts. The participants took a battery of neuropsychological tests at the start of the study and after two years.

A hundred and eight of the participants smoked more and had lower neuropsychological test scores at the start of the study than the rest. The researchers found that these participants benefited the most from eating walnuts. They earned higher scores two years later than at baseline and scans of their brains showed significant improvements.

These findings led the researchers to conclude that eating walnuts may delay cognitive decline in elderly adults who are at risk of neurodegenerative disorders like Alzheimer’s.

Another 2020 study found that older individuals who eat walnuts tend to have better cognitive health than non-eaters. Researchers arrived at this finding after conducting telephone interviews with more than 3,600 adults aged 65 and older.

During each phone call, the researchers asked an interviewee questions about his or her walnut consumption, as well as basic math, verbal and reasoning questions. They found that those who reported eating walnuts had higher cognitive scores than those who did not eat walnuts.

Another 2020 study showed that women who eat at least two servings of walnuts a week during their late 50s and early 60s are more likely to age healthfully than those who do not eat walnuts. In the study, “healthy aging” meant having no chronic disease, memory loss and physical disabilities, as well as having good mental health, after the age of 65 years.

Why are walnuts good for the brain?

Walnuts are chock-full of brain-healthy nutrients, such as anti-inflammatory omega-3s. Omega-3s are healthy polyunsaturated fats that your brain uses to build cells.

Two types of omega-3s – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – are particularly important for normal brain development and for your memory. Studies show that taking fish oil supplements, which contain both EPA and DHA, improves mental health, reduces inflammation and slows age-related cognitive decline.

The omega-3 found in walnuts is alpha-linolenic acid (ALA), which your body converts into EPA and DHA in small amounts. ALA is also good for your health but it mainly benefits your heart.

A study found that walnuts contain the second-highest level of antioxidants among 1,113 commonly eaten foods in America. The antioxidants in walnuts include ellagic and phytic acid. Studies show that ellagic acid prevents brain inflammation, restores cognitive function and reduces hippocampal abnormalities after a traumatic brain injury. Phytic acid, on the other hand, protects against Alzheimer’s.

More health benefits of walnuts

Here are some of the health benefits of walnuts besides better brain health:

• Better heart health. High ALA intake is linked to a lower risk of heart disease. Studies also show that eating walnuts reduces bad cholesterol and increases good cholesterol.
• Weight loss. Walnuts reduce your appetite by making you feel full for longer.
• Stronger bones. Walnuts are a good source of copper and phosphorus, both of which keep your bones strong.
• Lower diabetes risk. Studies show that a high intake of nuts is associated with a lower risk of Type 2 diabetes.
• Improved digestion. The fiber in walnuts helps keep you regular. Studies also show that eating walnuts increases populations of good gut bacteria.
• Increased male fertility. Research shows that consuming walnuts improves sperm quality, quantity, vitality and motility.
• Healthy fetal development. Studies found that eating walnuts during the first trimester of pregnancy enhances unborn children’s brain development.
• Restful sleep. Walnuts contain melatonin, a hormone that regulates sleep. Eating walnuts increases your melatonin levels.
• Young-looking skin. Vitamin E in walnuts protects your skin from harmful free radicals. These are molecules that can cause wrinkling, dark spots, fine lines and loose, saggy skin.
• Stronger immune system. Regular nut consumption helps strengthen your immune system. Researchers attribute this to the antioxidants in nuts.
• Healthy hair. The nutrients in walnuts also strengthen your hair follicles and help ward off dandruff.

Quick serving tips

Walnuts are some of the healthiest and most delicious snacks out there. You can eat them raw but you can also serve them in other ways. Check out the following:

• Add chopped walnuts to fish and chicken right before cooking them.
• Spread ground walnuts onto sandwiches.
• Sprinkle chopped walnuts into desserts and salads.
• Pair walnuts with berries and yogurt.
• Roast.

Walnuts are packed with brain-healthy nutrients that keep you mentally sharp as you age. Add these brain foods to your diet for healthy aging.

Sources:

ScienceDaily.com

Academic.OUP.com

VeryWellHealth.com

Hindawi.com

Healthline.com

NCBI.NLM.NIH.gov

Content.IOSPress.com

OrganicFacts.net