Eating A Handful of Peanuts For 16 Weeks Boosts Brain Health; Study Claims

Do you think peanuts are just a crunchy snack for your long drives, train journeys or winter evenings? If so, then you might be grateful to know that peanuts also boost your brain health and improve memory, as reported by a recent study conducted in the Netherlands.

The researchers of Maastricht University Medical Center, in The Netherlands, found that eating 2 servings of peanuts daily significantly supports cerebral vascular function and verbal memory. Read ahead to understand what the study says and how skin-roasted peanuts actually increase blood flow.

What the Study Says

According to the latest study by Dutch researchers, published in Clinical Nutrition, daily consumption of skin-on peanuts for 16 weeks improved cerebral vascular function in healthy older men and women. As a result of these effects, potential mechanisms for increased peanut intake beneficially affect cognitive performance.

Consuming atleast 60g per day Unsalted, skin-on peanuts regularly for four months is effective in increasing blood flow to the frontal and temporal lobes of the brain, as reported in the study.



The study also underlines the Skin-on peanuts due to the presence of bioactive compounds, fibre and phenolic compounds in the skin which promote the ability to remember common information that is spoken aloud or written.

The research was conducted over 31 adults aged 60 to 75 years with a body mass index (BMI) between 20 and 35 kg/m2 and found that regular peanut consumption helped improve blood flow to the brain by 3.6 per cent and memory improved by 5.8 per cent. The findings also included the maintained, and decreased blood pressure among all 31 candidates.

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Your Favourite Winter Snack As A Brain Booster

Peanuts have been one of the most favourite winter snacks, often roasted with salt. In Indian households, they have long been used in different traditional cuisine and even as a stand-alone snack. Peanut oil, paste, chutney and butter have been the favourite ingredients of many. However, this is the first time that a study has claimed that eating peanuts improves vascular function in adults.

Earlier, a study from the same university revealed the nutritional value and its health benefits for adults, including the positive impacts on the human brain. As mentioned in the study, the participants were allowed to eat peanuts throughout the day, all at once, or by adding them to their daily meals.

Peanuts are not just a normal chewing snack; they are a nutritional powerhouse rich in protein, fibre, and healthy fats. Another great thing about peanuts is that you don't have to break your wallet in the name of healthy foods, as they are one of the most affordable nuts easily available in the markets.

Improve Symptoms of Dementia

According to the World Health Organisation (WHO), over 57 million people worldwide suffered with dementia in the year 2021, and more than 7 million Americans are projected to be living with Alzheimer's in 2025, which has no definite cure available as of now.

If included in the daily diet in a healthy amount, peanuts may have a significant effect in improving the symptoms of these diseases. The brain-healthy nutrients in peanuts, such as niacin, Vitamin E, Resveratrol, and other healthy fats, not only help improve memory but also curb overall cognitive decline.

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Health Benefits of Peanuts

Peanuts are a good source of dietary fiber and a range of essential nutrients, like Vitamin B, Vitamin E, and minerals such as iron, zinc, potassium, and magnesium, making them a potential aid for several health problems. Here are a few conditions peanuts support:

• Being rich in monounsaturated fats, peanuts significantly reduce the risk of cardiovascular diseases.
• The high fibre and protein content in peanuts keeps you full for a longer time, making them a perfect weight management food.
• A study claims that consuming peanuts early in the morning at least twice a week can lower your blood sugar levels.
• Rich in fibre, peanuts are also a good snack for diabetes patients. Because of their low glycaemic index, peanuts are helpful in regulating blood sugar spikes.

Side Effects of Peanuts

While peanuts are generally considered a safe option for all, in rare cases, they also have a few side effects. Cases of people having an allergy to peanuts can also be seen occasionally. Here are a few risk factors one should watch out for when consuming peanuts:

• Children until the age of 5 to 6 should try to eat peanuts in powder form, as the whole nut can be a choking hazard for them.
• Peanuts have high calories, which can lead you to sudden weight gain; that's why you must check your overall calorie consumption on the days you are consuming peanuts.
• People with sensitive skin or allergic conditions should check with a doctor. Even if the mother was allergic to peanuts, children have chances of being allergic too.
• As peanuts are high in fat content, they are also prone to increase gastric problems in people with less physical activity.

Also Read: 6 Fruits to Limit During Your Winter Period

Bottomline

A handful of peanuts, between 30 grams to 60 grams, is generally advised to be safe to eat on a daily basis. Consumption in moderation is beneficial for the human body and brain, but in excess, it can also be risky in some ways. If you have any severe health condition or you are on medication for any illness, you must cross-check with your doctor to prevent any infection and possible allergy.