7 foods to support brain health no.3 – walnuts and almonds

On the third day of my series looking at the best foods and nutrients for brain health I give you nuts – specifically walnuts and almonds.

All nuts contain nutrients that support brain health. However, there has been research focusing on these two specifically. And the news is good. Unless you’re allergic to nuts of course. Then I’m sorry, please stop reading and I’ll share other foods suitable for you!

As someone who spent a lot of years following a low fat diet that excluded all nuts except for chestnuts, I fell out of love with these tiny nutrient-packed powerhouses. But the more I learnt about the benefits of eating whole nuts, I realised much of what I had been following was not accurate information. Sigh! Indeed, recent research suggests that nuts can actually aid weight loss and they’re also good for gut health (which in turn can help with weight loss and blood sugar balance). I now feel I missed out for all those years! And when you see how they can beneficial for the brain, you’ll realise why.

walnuts

These brain-shaped nuts are packed with nutrients that are good for brain health. Which is good news as they’re super tasty too. Walnuts contain a range of anti-oxidants and anti-inflammatory compounds that directly support brain function. In fact, in a comparison of 1113 food items compared for anti-oxidant content, walnuts were second in the list. That’s impressive.

Nibble on a walnut and you will gain a plethera of nutrients including;

• Phytonutrients – flavonoids, phenoloic acid, melatonin, proanthocyanidins
• Vitamins – folate, vitamin E
• Minerals – selenium, phosphorous, magnesium
• Protein
• Healthy omega 3 fatty acids
• Fibre

When you can see just how much is contained in a whole nut, you can see how beneficial eating the whole nut rather than a refined oil is.

Studies have shown that the anti-oxidant properties of walnuts – phytonutrients and vitamin E in particular – can improve cognition and memory and reduce the rick of getting or of progressing cognitive impairment and Alzheimer’s Disease. These tiny chemicals help to reduce oxidative stress and thereby reduce free radical generation. This antioxidant defence means there’s less oxidative damage to fats and proteins in the brain.

Walnuts contain omega 3 fatty acids which help reduce inflammation. The fat in walnuts is polyunsaturated (PFUA) which means it’s more fluid and flexible than saturated fat (which I always envisage as stiff and solid, like lard!). This is much better for cell membranes. The omega 3 fats also help to support nitric oxide production and reducing inflammatory cytokines (chemicals that damage cells) and can help reduce the amyloid fibres that lead to the placques seen in brains of people with Alzheimer’s Disease.

A small handful of walnuts a day is worth including into your daily intake. Here’s some suggestions on how you might like to eat them:

• stuffed inside a date for a delicious snack
• chopped on muesli or porridge
• added to overnight oats
• sprinkled in salads like this delicious red cabbage salad
• used as a whole-food pastry base – see my magic pastry video

Almonds

Almonds might not resemble a brain in the same way as a walnut, but they’re still super beneficial to brain health. A recent study showed an improvement in memory in a cohort of men eating 80g of almonds a day compared to men on a low fat diet. That’s quite a few almonds! But an interesting outcome, particularly as no specific improvements were noted until the six month mark.

One of the key features of almonds is vitamin E – they’re one of the best sources of this essential anti-inflammatory fat-soluble vitamin. As covered in my previous post on leafy greens, vitamin E is particularly essential for brain (and eye) health. It provides protection again all types of free radicals. It can also freely move in and out of cells and therefore may have a protective function for neurons – nerve cells.

Almonds also contain monounsaturated fats, and a range of B vitamins like folate, thiamine and niacin, all important for support cell function and brain health. The monounsaturated fat in almonds is thought to protect against cognitive decline and memory, particularly in the elderly. And of course they taste fab!

Another way almonds benefit brain health is they also support heart health (again, whole foods support the whole body!). Research suggests that a regular almond intake can help modify blood cholesterol levels, particularly inflammatory LDL cholesterol. As covered in my leafy greens post, maintaining a good blood flow around the body particularly to the brain ensures that good amounts of oxygen and nutrients reach the brain cells and waste products are removed before they can get up to mischief.

Like walnuts, there are lots of ways to enjoy almonds in your diet every day:

• almond butter on slices of apple as a snack
• chopped almonds on muesli or porridge
• ground almonds in baking or energy balls like these gingerbread balls
• almond ‘cheese’
• use almonds instead of peanuts in this tasty sauce
• use almond butter in dairy free pastry 

I hope you feel inspired to include almonds and walnuts in your diet more often. Just a handful of either of these lovely nuts a day will help your brain – and the rest of your body – age well. How do you like to eat them?