While dementia is a seriously scary word—and understandably so—people can cut their risk of cognitive decline with small, everyday habits.
Neurologists have long said that a healthy lifestyle overall is key to brain health, and diet is a huge part of that. Now, there’s evidence that one specific daily dietary habit can keep your brain healthy for longer.
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This Daily Habit May Cut Your Dementia Risk by 12%
Case in point: According to a recent study in Geroscience, eating nuts daily is associated with a lower risk of all-cause dementia in adults.
Here’s how the study worked: The researchers assessed data from the U.K. Biobank, a huge health database. Then, they selected 50,386 participants who were between 40 and 70 years old, and looked at their nut consumption (as well as several other factors).
In short, the researchers found that people with a regular nut intake had a 12% lower risk of dementia—even after accounting for those other factors, like age, sex, education, lifestyle and more. Additionally, they found that women, older adults, non-smokers and individuals who engaged in other health-promoting behaviors seemed to benefit most from eating nuts regularly.
That’s great news—but how can something as random as nuts potentially have such a big impact on the brain?
Related: This Is the Best Nut for Brain Health, According to a Neurologist and Alzheimer’s Expert
How Nuts Can Lower Dementia Risk
Nuts are actually packed with nutrients and benefits. If you’re looking for a brain-healthy snack, look no further.
“Nuts are known to contain high levels of healthy fats, antioxidants, fiber and anti-inflammatory compounds, which can support brain health and reduce inflammation and oxidative stress,” says Dr. David Perlmutter, MD, a board-certified neurologist and 6x New York Times bestselling author. “In addition, nut consumption is known to have a positive effect on the gut microbiome, and this influences brain health as well.”
He explains that these factors may prevent neurodegeneration, promote better cognitive performance, and improve both cardiovascular and metabolic health—the latter which are crucial for reducing dementia risk.
From another point of view, Sheri Gaw, RDN, CDCES, registered dietitian nutritionist and owner of Sheri the Plant Strong Dietitian, LLC, has a similar take. “Nuts are rich in healthy fats and vitamins, especially vitamin E, which supports brain and blood vessel health and lowers blood pressure and bodily inflammation,” she says.
Anti-inflammatory foods are generally regarded as great for brain health as a whole.
Related: A New Study Finds Women Who Were the Happiest Had the Lowest Levels of These Gut Bacteria
Does the Type, Amount or Frequency of Nut-Snacking Matter?
The type of nut does matter, according to Dr. Perlmutter, but hey—he also says many of them count, so you’ve got options. He shares the benefits of various nuts:
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Walnuts: Walnuts are rich in omega-3 fatty acids, which are beneficial for brain health (though FYI, walnuts are not great for people with kidney disease!). Some neurologists praise walnuts as the best of the bunch and snack on them daily to protect their own brain health, so take that for what it’s worth, too!
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Almonds and hazelnuts: Both hazelnuts and almonds have high levels of vitamin E, an antioxidant that protects brain cells.
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Pistachios, pecans and cashews: Cashews, pecans and pistachios all have various antioxidants and nutrients that can support metabolic and cognitive functions.
Related: A Food You Already Have In Your Fridge Could Prevent Cognitive Decline in Women, Says New Study
“Overall, a variety of nuts may be most beneficial for a balanced intake of nutrients,” he said. He’s onto something: Another recent study showed that a varied diet was great for brain health, too. (Those are two good reason to add mixed nuts to your grocery list!)
Additionally, both Gaw and the study recommend unsalted nuts in particular (like almonds and cashews) for an extra brain boost.
Both experts also recommend eating a small handful of nuts—around an ounce worth—per day. (They’re pretty calorie-dense, so it’s easy to overdo it if you’re not careful!)
“Beyond the amount of nuts you eat, it’s important to consider that regular, daily consumption appears to be more beneficial for long-term brain and heart health,” Dr. Perlmutter added.
Related: 11 Types of Nuts to Add to All Your Meals (and Get a Little Nutty!)
Other Foods That Can Lower Dementia Risk
While your brain loves nuts, it loves many other foods, too. Dr. Perlmutter says that in addition to nuts, these are great for your brain health:
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Berries
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Leafy greens like kale, spinach, collard greens, mustard greens, Swiss chard and more
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Fatty fish (like salmon)
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Olive oil
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Dark chocolate
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Whole, gluten-free grains
“These foods collectively contribute to a diet that supports brain and metabolic health, which is crucial for reducing the risk of dementia,” he noted.
But back to nuts. Let’s end with this: If you’d rather have them as a part of a recipe, may we suggest cinnamon rolls with salted caramel nuts? (We already know the answer!)
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