Nut power: How almonds, walnuts, and more enhance brain health

Crunch solo, toss them into salads, add them to desserts, experiment, and look for flavour combinations with nuts. Just a few pieces a day are enough to improve brain function. This is one of the best fuels for this important organ.

Nuts improve mood. In one extensive study, scientists examined people on a Mediterranean diet supplemented with nuts. It was found that in people following a nut-based diet, the risk of depression over a period of 5.5 years dropped by 20-30 percent. Moreover, nuts contain tryptophan (an amino acid), a precursor to serotonin, which has a calming effect and improves mood.

Nuts are also a source of minerals such as potassium, magnesium, and calcium, which help keep blood pressure under control. This is important for the heart and the brain, as a network of blood vessels surrounds each organ. The brain's nutrition takes place exactly through these vessels. For the brain to function well, it needs constant, unrestricted blood flow.

What else? Nuts are also rich in magnesium, fibre, omega-3 fatty acids, and antioxidants. Omega-3 fatty acids protect against Alzheimer's disease, support the proper structure of cell membranes and the reconstruction of neuronal connections, and reduce inflammation and the risk of stroke. Fibre, in turn, limits the deposition of deposits in vessels and arteries, which can prevent the buildup of atherosclerotic plaques in the brain's arteries. Nuts are also rich in antioxidants, including vitamin E. These ingredients can prevent degenerative processes in the brain.

Nuts, in general, are excellent nutrients for the human brain, but there is a "golden five" that stands out with properties that particularly influence brain function. According to Laura M. Ali, an award-winning nutritionist and dietary specialist with over 30 years of experience, the top five nuts for the brain are almonds, walnuts, hazelnuts, pecans, and pistachios.

• Almonds are rich in phytosterols – a type of plant sterol that "competes" with cholesterol, thus reducing its absorption. According to nutritionist Laura M. Ali, this potentially limits the buildup of atherosclerotic plaques in the brain's arteries.
• Walnuts are rich in omega-3 fatty acids and antioxidants, which are great for the brain. Flavonols, vitamin E, and selenium, working together, show an impressive anti-inflammatory effect.
• Pistachios are one of the few nuts that contain lutein and zeaxanthin. These compounds can help improve blood flow to the brain, helping maintain focus and clarity of mind. Additionally, they contain melatonin – a hormone that regulates the sleep-wake cycle. Sleep is essential for a healthy brain.
• Pecans are also rich in omega-3 fatty acids and are a source of zinc and copper, two nutrients important for cognitive functions. Nutritionist Laura M. Ali, citing studies, indicates that lower zinc levels have been found in people with Alzheimer's disease, and in young children with zinc deficiency, slowed cognitive development and learning difficulties have been observed.
• Hazelnuts are a source of vitamin E, copper, manganese, and B-group vitamins like thiamine and folic acid, positively influencing brain function.

Source: lauramali.com/nuts-for-brain-health