Scientists believe adding just 50g of one food into your diet could help boost your brain performance and memory throughout the day.
Researchers from the University of Reading four that adding walnuts into your muesli or yoghurt resulted in faster reaction times and a better performance during the day. They found younger people get a “mental edge” after the nuts.
The scientists came to the conclusion after analysing how 32 people aged between 18 and 30 performed after having a walnut-rich breakfast to those who had a calorie equal meal without the nuts. Those eating walnuts performed better in the six hours after eating the food.
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Professor Claire Williams, who led the research from the University of Reading, said: “This study helps strengthen the case for walnuts as brain food. A handful of walnuts with breakfast could give young adults a mental edge when they need to perform at the top of their game.
“It’s particularly exciting that such a simple dietary addition could make a measurable difference to cognitive performance.”
According to the research individuals who ate walnuts showed on average a 22-millisecond quicker response on tasks demanding attention. They were also able to recall an average of 0.4 more words in memory exercises, reports Surrey Live.
Blood samples collected from individuals who consumed walnuts revealed improved glucose and fatty acid levels, both of which are key for brain function, reports The Telegraph. Researchers credit this effect to the variety of rich nutrients found in walnuts, such as omega-3 alpha linolenic fatty acids, proteins, and a group of plant compounds known as polyphenols.
Omega-3 fatty acids have been tied to lowering the risk of Alzheimer’s disease and decreasing the likelihood of conditions like strokes. The scientists did point out that further research is necessary to uncover additional benefits of walnuts.
The findings from the University of Reading are similar to those of a 2020 study that found walnuts have an “important role” when it comes to ageing and brain function. It said they helped prevent the risk of developing “Parkinson’s disease, stroke, and depression, as well as of cardiovascular disease and type 2 diabetes”.
It said: “Walnuts contain several components that have antioxidant and anti-inflammatory effects. Animal and human studies from our and other groups suggest that supplementation with walnuts in the diet may improve cognition and reduce the risk and/or progression of mild cognitive impairment and Alzheimer’s disease.”
The 2020 study found that consuming between 28 and 56g of walnuts daily could aid brain function. Further research from 2023 also noted nuts as beneficial for older adults, highlighting the US Food and Drug Administration’s statement on their potential to help lower the “risk of coronary heart disease”.