Maintaining your brain health helps boost your cognitive functions, like memory, learning, and decision-making. A healthy brain also promotes emotional well-being and helps manage stress levels. In the long run, it may also help reduce the risk of age-related cognitive decline and certain neurodegenerative diseases.
Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are healthy fats that support your brain health. In fact, the cell membranes in the brain that have high levels of omega-3 are said to be more robust and better at communicating with one another. If you're looking to increase your omega-3 intake, here are some nuts that are rich in it.
Walnuts
With the structure and shape of a brain, walnuts also hold properties that can be beneficial for the organ. According to a study published in the journal Nutrients, they contain several components that have antioxidant and anti-inflammatory effects, which reduce oxidative damage to the brain and, in turn, reduce the risk and/or progression of mild cognitive impairment and Alzheimer's disease.
Also Read: How To Eat Your Nuts For Maximum Benefits
Pistachios
Pistachios are rich in a combination of healthy fats, antioxidants, and vitamin B6, all of which support cognitive function and may lower the chances of age-related cognitive decline. A 2017 study published in the FASEB Journal found that nuts, including pistachios, may boost brainwave frequencies associated with cognition, healing, learning, memory, and other important brain functions. Researchers at Loma Linda University Health also found that pistachios produced the greatest gamma wave response.
Almonds
For a long time, we've heard our elders stress the importance of consuming almonds for brain health, and they're not wrong. They contain riboflavin and L-carnitine, which support cognitive functions and overall brain health. Besides that, it is an excellent source of omega-3 fatty acids, vitamin E, protein, and magnesium, which makes it a nutritional powerhouse.
Pecans
Pecans are a nut that originated in central and eastern North America and the river valleys of Mexico. They are loaded with antioxidants, monounsaturated fats, and flavonols, which have been linked to decreased cognitive decline and are said to boost overall brain health. They also contain minerals such as copper, magnesium, manganese, and zinc, which help improve brain functions.
Cashews
Cashews, one of the tastiest nuts, are packed with brain-boosting nutrients such as vitamin K, zinc, and magnesium. In addition, they also contain healthy fats like monounsaturated fats that promote neurological health by reducing the risk of inflammation and enhancing nerve function. According to WebMD, the magnesium in cashews can also help lower the risk of stroke, particularly haemorrhagic strokes.
Also Read: How To Know If You're Overeating Nuts: What Are The Side Effects
The Final Word
Consuming nuts is not just beneficial for the brain alone; it may also improve cardiovascular health and manage blood sugar levels. A study suggests that having around 15 g of nuts and seeds per day may lower the risk of coronary heart disease by about 20% compared with people who consume zero or low amounts of nuts and seeds. Additionally, they are packed with healthy fats, fibre, and essential nutrients, which makes them a great addition to a balanced diet, especially for people looking to shed some kilos.