Nuts have always been a good source of healthy fats and a much better snacking choice than the empty calories of salty, greasy chips. Now, new research suggests that there are six nuts (and seeds) in particular that can improve brain function and may even help stave off dementia!
There may be no such thing as a “perfect” food, but nuts and seeds come close. These nutritional nuggets contain omega-3 fatty acids and other unsaturated fats to help reduce inflammation and promote heart health. With three to seven grams of protein per ounce, nuts and seeds help fuel muscle maintenance and repair. They also keep you feeling full, helping with weight management.
But, in addition, these morsels have an unsung superpower: They help protect your brain. In part, that’s due to their mix of healthy fats and antioxidants. But it’s also a function of their fiber content. “Eating enough fiber from food helps maintain a more balanced microbiome, which supports overall physical and mental well-being,” says Uma Naidoo, M.D., a nutritional psychiatrist and author of This Is Your Brain on Food.
Here are Naidoo’s choices for top nuts and seeds to keep your brain sharp.
- Chia seedsandflaxseeds are very rich in omega-3 fatty acids in the form of ALA, or alpha-linolenic acid, which research suggests supports brain health. Use ground flaxseed to maximize your body’s ability to digest it.
- Walnutsmight be shaped like little brains for a reason: They provide higher amounts of ALA than any other nut. Emerging research also links regular intake of walnuts with a lower prevalence of depressive symptoms and improved mood, says registered sports dietitian Kelly Jones. Like other nuts and seeds, they’re also rich in protein and fiber.
- Pistachioshave a positive effect on the brain’s ability to generate brain waves, including gamma waves, which are critical for cognition and memory, researchers at Loma Linda University found. Among the nuts they tested, pistachios had the greatest effect on gamma waves.
- Almondsare by far the most potent source of vitamin E among all the nuts. Low intake of vitamin E has been linked to an increase in dementia risk.
- Brazil nutsare a great source of selenium, an antioxidant that has been associated with improved brain health, says Cording. Just one a day will more than cover your daily need of 55 mcg.
- Pine nutsare rich in a rare and specific fat called pinolenic acid, which has been shown to reduce inflammation levels.
Unlike what you may have heard, Dr. Naidoo says that eating raw or dry roasted does not make too much of a difference in the nutritional profile of the nuts on her list, but you should avoid salted nuts. She also reminds us that nuts can be high in calories, so try not to go nuts and keep your snacking to about 1 ounce (¼ cup) of nuts per day; that’s about 23 almonds or 14 walnut halves.
