There are many types of nuts you can eat and, unless you’re allergic to nuts, munching on these crunchy treats is a healthier choice than consuming ultra-processed packaged snacks, like chips, that cause blood sugar spikes. There’s even some evidence that consuming nuts can help your brain function better or even slow brain aging, and lower the risk of Alzheimer’s disease.
Nuts have a lower glycemic load, which means they cause only a modest rise in blood sugar. This makes it easier to regulate your blood glucose level after eating and can even help you lose weight if you substitute them for ultra-processed carbs.
Some people point to the high-fat content of nuts as a reason not to eat them, but nuts are a source of “good” fats, including monounsaturated and polyunsaturated fatty acids. Monounsaturated fats are heart-healthy fats, as are some polyunsaturated fats, particularly omega-3 fatty acids in fatty fish and some plant-based foods like walnuts, hemp, and chia seeds.
The Healthy Fats in Nuts
Polyunsaturated fats come in two main varieties: omega-3-rich fatty acids and omega-6-rich fatty acids. Most people get more omega-6s than they do omega-3s. In fact, the ratio in a Western diet may be as high as 20:1 (omega-6 to omega-3) when a healthier ratio would be in the 2-3:1 range.
Why is this high ratio a problem? Some studies find that consuming large quantities of omega-3 fats relative to omega-6s has an anti-inflammatory effect that’s beneficial for health, including brain health.
So, ideally, you want to select nuts that are higher in omega-3s relative to omega-6s to get the full anti-inflammatory benefits. Another option is to munch on nuts that contain mostly monounsaturated fats. What type of nut is best for brain health? Two nuts stand out based on their fatty acid profile: walnuts and macadamia nuts.
Walnuts for Brain Health
What makes walnuts brain healthy? They’re an excellent source of omega-3 fatty acids, including alpha-linolenic acid (ALA) and eicosapentaenoic acid (EPA) and contain more of these than the average nut. They’re also rich in antioxidants and compounds that reduce inflammation. Why is that important? Inflammation fuels aging, and likely plays a role in degenerative brain diseases, such as Alzheimer’s disease.
You don’t need to eat many walnuts to get potential brain health benefits; it’s possible to get the benefits eating as little as an ounce a day. According to a study in the journal Nutrients, there’s strong evidence in humans and animals that consuming 1-2 ounces of walnuts daily boosts brain function and may lower the risk of other chronic health problems that contribute to brain aging and degenerative brain diseases, like Alzheimer’s disease.
Macadamia Nuts for Brain Health
Macadamia nuts, with their monounsaturated fat content, may indirectly improve brain health too. This crunchy nut is rich in vitamin E and antioxidants that are beneficial for heart health. After Alzheimer’s disease, the most common cause of dementia is vascular dementia, caused by blocked blood vessels leading to the brain. Consuming healthier fat sources, like the monounsaturated fats in macadamia nuts, may lower your risk of developing vascular dementia by preventing clogged arteries that are harmful to brain and heart health.
Munching on macadamia nuts may have more direct benefits on brain health too. A study in rats found that the monounsaturated fats in macadamia nuts, particularly oleic acid, protect the brain against oxidative damage that injures brain cells. Plus, vitamin E in macadamia nuts is an antioxidant vitamin, one that fights oxidative stress that’s damaging to tissues in the brain.
All Nuts May Benefit Brain Health
In addition to macadamia nuts and walnuts, studies have found that all nuts are effective at reducing markers of inflammation in the bloodstream, which bodes well for brain health and overall health.
Two studies carried out by Spanish researchers found that adults who consumed a Mediterranean diet that included 30 grams of mixed nuts daily enjoyed better brain health and cognition than a control group who ate a low-fat diet. The study also found the group that ate nuts experienced improvements in memory.
Get More Sustained Energy
Nuts are also a great source of sustainable energy. They don’t give you a quick burst like candy or coffee do — rather, they provide you with a steady stream of energy over the course of hours, so you can still alert and focused throughout your busy day.
The bottom line is that nuts are good for you, and they can be a part of a brain-healthy diet. Just keep in mind they aren’t only one aspect of a brain-healthy lifestyle. The totality of your diet matters too. And while nuts aren’t a magic bullet for brain health, they can play a role in keeping your brain healthy.
Ready to make nuts a part of your lifestyle? When you’re tempted to reach for a handful of chips, grab some nuts instead – and don’t forget to add a few walnuts and macadamia nuts in the mix! They’re a healthy choice for the blood vessels in your brain and heart.
The Bottom Line
Enjoy nuts and aim for consuming around an ounce of nuts per day to get the full benefits. Ways to enjoy nuts:
- Eat them as a snack. The easiest way to eat nuts is to toss a small handful into your bag and pull them out when you’re hungry. This will help keep you satisfied until your next meal.
- Eat them with fruit. You can increase the nutritional value of your snack by adding fruit to it, such as berries, bananas, or apples.
- Use nut butter instead of mayo. You can reduce the saturated fat content of your meal by using nut butter instead of mayo on your sandwich.
- Add nuts to a salad. Adding nuts to a salad will give it a bit more protein and a bit less fat than eating it without nuts.
References:
- Chauhan A, Chauhan V. Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients. 2020;12(2):550. Published 2020 Feb 20. doi:10.3390/nu12020550.
- “The 6 best benefits of macadamia nuts – Medical News Today.” 21 Jan. 2019, medicalnewstoday.com/articles/324233.
- “10 Health and Nutrition Benefits of Macadamia Nuts.” 23 May. 2019, healthline.com/nutrition/macadamia-nuts.
- “Walnuts 101: Nutrition Facts and Health Benefits.” 26 Mar. 2019, healthline.com/nutrition/foods/walnuts.
- “Study finds consuming nuts strengthens beneficial ….” 20 Oct. 2017, https://news.llu.edu/research/study-finds-consuming-nuts-strengthens-beneficial-brainwave-frequencies.
- Chauhan A, Chauhan V. Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients. 2020;12(2):550. doi:10.3390/nu12020550.
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