Maintaining brain health is a priority for many, especially as we age. While genetics play a role, lifestyle choices (particularly diet) can significantly impact cognitive function. A simple habit, like consuming a handful of nuts daily, might offer protective benefits against dementia.
In a recent video, a Harvard-trained gastroenterologist Dr Saurabh Sethi, highlighted the potential benefits of nut consumption for brain health.
Harvard Doctor Explains How Eating Nuts Can Reduce Dementia Risk
He referenced scientific studies indicating that eating 30 grams of unsalted nuts daily could reduce the risk of all-cause dementia by approximately 17% compared to not consuming nuts. This amount is roughly equivalent to a small handful (about 20 almonds, 15 cashews, or 14 walnut halves).. The key is to choose unsalted varieties to avoid excess sodium intake.
Nuts are rich in nutrients beneficial for brain health. They contain antioxidants, unsaturated fatty acids, and fiber, which support cognitive function and overall well-being. A study published in Age and Ageing found that older adults who consumed 3 to 7 servings of nuts per week experienced slower declines in cognitive function compared to those who ate nuts less frequently. This improvement was also linked to a more diverse gut microbiome, suggesting that gut health plays a role in brain health.
Further research from the UK Biobank cohort study supports these findings. It revealed that daily nut consumption was associated with a 12% lower risk of developing all-cause dementia over an average of seven years. Notably, unsalted nuts provided the greatest protective benefits.
PubMed
Incorporating nuts into your diet is straightforward. They can be added to salads, yoghurts, or enjoyed as a standalone snack. Dr Sethi personally recommends consuming a handful of mixed nuts during lunchtime to reap the benefits.
Combine With Healthy Habits To Support Brain Health
While nuts alone won’t prevent dementia, they can be a valuable part of a brain-healthy lifestyle. Combining nut consumption with other healthy habits (such as regular physical activity, adequate sleep, and a balanced diet rich in fruits and vegetables) can further support cognitive function.
To sum it up, a simple daily habit like eating a handful of unsalted nuts can contribute to better brain health and may lower the risk of dementia. As always, it’s best to consult with a healthcare professional before making significant changes to your diet.
