"Nuts are important for your brain's development." You may have heard this statement from your parents and grandparents’ numerous times, but how many times have you actually acted on it?
Your grandparents and parents were right. Nuts are important for the overall development of the brain and to prevent the cognitive decline associated with old age. First, it is important to understand how nuts benefit your brain health.
How Do Nuts Improve Brain Health?
Nuts are abundant in nutrients, especially the following fatty acids -
- Oleic acid
- Omega-3 (a.k.a. alpha linolenic acid)
- Docosahexaenoic acid (DHA)
- Eicosapentaenoic acid (DPA)
- Docosapentaenoic acid (DPA)
These fatty acids are important for your brain health and for the rest of your body.
Furthermore, fatty acids facilitate the growth of new brain cells, which boost memory, help you think quickly and improve concentration.
It is important to add nuts to your diet as your body doesn't produce these essential fatty acids on its own. Moreover, when you include nuts in your diet, your urge for unhealthy junk food decreases.
5 Nuts to Improve Brain Health
Walnuts look like a brain. They are the best nuts to improve brain health and boost memory. Walnuts contain a high amount of DHA, an Omega-3 fatty acid. Numerous studies have shown that DHA is essential for improving brain function and avoiding age-related cognitive decline. Walnuts and walnut oil not only enhance brain health but also lessen stress. Additionally, walnuts and walnut oil decreased blood pressure in addition to LDL levels. Walnuts are particularly important for pregnant women. They help in the brain development of the baby.
Also Read: 9 Health Benefits of Walnuts
Niacin, also known as vitamin B3 or vitamin PP, is abundant in peanuts and is known to play an important role in neuronal survival and development. It is also known to be effective in treating neurodegenerative illnesses.
So how many peanuts must we consume to meet our niacin requirements? Niacin needs for men and women are approximately 16 mg and 14 mg per day, respectively, so approximately 124g of peanuts should be sufficient to meet your niacin requirements.
To your surprise, approximately 23.63mg of Vitamin E is present in 100g of almonds. Almonds have the highest vitamin E content, and consuming them has been associated with verbal ability and protection from age-related memory loss and cognitive decline. You can eat roasted almonds on their own or combine them with other dishes like porridge.
Almonds are a great source of Vitamin B9(folic acid). Pregnant women must include almonds in their diet as they help in the neurological development of the fetus, besides preventing many birth defects.
Also Read: Health Benefits of Mamra Almonds
Hazelnuts are beneficial for the brain due to their high vitamin E, manganese, thiamine, folate, and fatty acid content. Thiamine, also known as the "nerve vitamin," is crucial for both good brain functioning and healthy nerve function throughout the body. The brain might suffer from thiamine deficiency.
Many researches have shown that vitamin E prevents Alzheimer's, dementia, and Parkinson's diseases by slowing cognitive deterioration as people age. In addition to improving brain health, hazelnuts are rich in fatty acids and protein content, which help alleviate depression.
Another nut that helps in improving brain health is cashew. The brain is the most active organ in our body, and to maintain its activity, it needs a regular supply of fatty acids from food. Cashew nuts include elements that can help the brain work better and maintain memory sharpness. You can eat cashews that have been soaked over night to enhance brain function.
The proportion of monounsaturated to polyunsaturated fatty acids in cashews is appropriate. These two fats are essential for preserving brain function, supporting memory, and assisting in inflammation management.
Also Read: 6 Best Dry Fruits for Immunity
Many researches have shown that nuts like walnuts, hazelnuts, and almonds, to name a few, act as a preventive agent against cognitive decline and neurodegenerative diseases. To live a healthy life and to maintain your brain memory in old age, it is important that you add these 5 essential nuts to your diet to promote brain health. Healthy Master is a one-stop-shop for all your nuts' requirements.