The #1 Best Nut To Keep Your Brain Sharp, Says Dietitian — Eat This Not That

Taking steps to keep our brains sharp is something we all agree on. Sure, it’s natural to lose some of your brain function as you get older, but certain dietary and lifestyle choices can help delay the development of that process. Ultimately, it helps maintain mental clarity and continue to function independently.

Certain factors that affect brain health (such as human genetics and age) are completely out of the control of the person, but other dietary and lifestyle choices can be changed to make certain improvements. By doing so, you can reduce the health of your brain.

There is accumulated scientific evidence suggesting that how we eat is an important factor for overall brain health, including those related to brain health-related conditions such as Alzheimer’s disease. I am.When Data show that including walnuts in the diet may have an impressive positive effect on keeping the brain sharp.

MIND diet and brain health

Focusing on a diet that is good for brain health, the MIND diet looks like a dietary pattern that offers many possibilities. As a combination of the Mediterranean and DASH diets, the 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 highlighted in the MIND diet, nuts are at the top of the list. Creators recommend that you replenish your body with healthy fats, plant-based proteins, fiber, and antioxidants, and eat 1/2 cup of all kinds of nuts at least five times a week.

But how can you find out among the nut options out there that are the best crunchy additions to include in a healthy brain diet plan?6254a4d1642c605c54bf1cab17d50f1e

It’s a good idea to include all kinds of nuts in your diet when your goal is to support brain health, If you had to choose the best nuts from the ocean of great options, humble walnuts will be at the top of the list..

Related: Secret Side Effects of Eating Walnuts, Dietitians Say

Walnuts support brain health in a variety of ways

There are several things that can help keep your brain stud-sharp, such as focusing on a healthy diet. Studies show that including walnuts in your diet may support the following:

• Cognitive function and memory in groups at high risk of age-related cognitive impairment
• Reduced risk of other diseases such as cardiovascular disease and type 2 diabetes, which are risk factors for the development of dementia
• Reduced risk of developing or delaying the onset and / or delaying the onset of Alzheimer’s disease

In fact, studies from cell, animal, and human studies have shown that eating about 1-2 ounces of walnuts per day seems to show the strongest benefits to brain health. Suggests.

Among the many brain health functions that walnuts provide, walnut oil, which is naturally present in these nuts, protects brain cells, especially when using early models of Alzheimer’s disease, in our brain. It is known to have potential health benefits.

According to a new 2022 preclinical, cell-based study NutrientsThe results show that researchers have isolated human brain cells per milliliter of walnut oil from 5 grams of California walnut powder containing plant-based omega-3α-linolenic acid, various fatty acid compounds including walnuts. The oil, which suggests when exposed to about 10 micrograms, protects cells from oxidative stress, enhances brain cell function, and reduces the formation of markers of Alzheimer’s disease progression known as beta-amyloid.

Clinical studies suggest that eating walnuts reduces oxidative stress, inflammation, and other risk factors for Alzheimer’s disease. One compelling study showed a positive association between walnut consumption and cognitive function among all adults, regardless of age, gender, or ethnicity.

Walnut contains plant-based nutrients with antioxidant and anti-inflammatory properties such as polyphenols, melatonin, folic acid, vitamin E, and selenium, providing an excellent source of plant-based omega 3 ALA fatty acids (2.5 grams). The only nut to do. Per ounce). This combination of nutrients may be exactly what your doctor ordered when we were looking for natural brain health support.

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So, in a nutshell (walnuts), including walnuts in your overall healthy and balanced diet may help keep your brain sharp for the next few years. So, sprinkle walnuts on the morning oatmeal, coat the fish with crushed walnuts instead of breadcrumbs, and add walnuts to the plant-based salad dish. Your brain appreciates it.

Lauren Manaker MS, RDN, LD, CLEC