People who eat more than two portions of nuts a week in their forties, are 21% less likely to have impaired memory after the age of sixty. That’s according to a study published in Age and Ageing.
Eating nuts just once a week in middle age also makes you 19% less likely to have impaired cognitive function. Rich in a variety of nutrients, it’s thought they help reduce inflammation and boost blood flow.
Researchers at the National University of Singapore carried out a long-term study into diet and dementia. From 1993 to 2016, they tracked 17,000 people aged 40 and upwards. The researchers analysed how often each participant ate nuts and carried out repeat cognitive testing over the the years. Reduced cognitive function is an early warning sign of dementia.
The Singapore study supports other evidence that eating nuts can help protect against dementia. Researchers at the University of South Australia also found that they can help improve brain function in old age. Their study tracked 4,822 Chinese adults over the age of 55. They found that consuming two teaspoons ( around 10 grams) a day improved thinking, reasoning and memory.
Health benefits
Nuts are a good source of healthy fats and fibre. they are among the best sources of plant-based protein. They all have their individual nutritional benefits but for optimum health, moderation and variety is recommended. Some of the healthiest varieties are detailed here.
A word of caution:
Moderation is key as nuts are calorie dense. Have them as part of a balanced diet.
Be sure to always chew them well.
Some people find that nuts upset their digestive health. Eating too many can cause you to feel gassy, cramped, or bloated. They are also a common dietary allergy.
To book an in-depth nutrition consultation integrating a scientific Creyos Health cognitive test, contact Charlotte Fraser at enquiries@naturopathic-nutrition.com.