Dementia is an important topic for us. Too many suffer from this difficult health issue and we're always looking to learn more about it. It's good to know that in recent years, there are more studies on how diet can help preserve brain health. Exploring this potential has gained serious traction, especially as the global population ages and the incidence of dementia continues to rise. Tree nuts—such as walnuts, almonds, and pistachios—are showing promising links to better cognitive function and a lower risk of dementia.
But can a handful of nuts a day really help protect your brain?
It's no secret that nuts are rich in nutrients known to support brain function, including healthy fats (especially omega-3 fatty acids), antioxidants, and polyphenols. These components help reduce inflammation and oxidative stress, both of which are key contributors to cognitive decline.
And of all the different varieties, it's really no surprise that walnuts lead the pack. Walnuts are often highlighted in research for their brain-supporting potential. Over 20 studies published in Nutrition Reviews found that walnut consumption was consistently associated with improved cognitive performance—including memory and executive function—largely due to their high content of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, and antioxidants.
One of the most compelling recent studies comes from the UK Biobank cohort conducted in 2024. This study followed over 50,000 adults for more than 7 years and found that consuming up to one handful (about 30 grams) of unsalted nuts daily was associated with a 12% lower risk of developing all-cause dementia. Those who opted for unsalted nuts saw even greater benefits, suggesting that lower sodium intake may also play a role.
Another older (2020) but significant study from Texas State University found that adults who regularly consumed walnuts had better cognitive performance compared to non-consumers. While it didn’t establish a direct causal link to preventing dementia, the researchers concluded that walnuts may help preserve cognitive function as we age. That's still a win to us!
And while walnuts have shown particularly strong results, studies suggest that other tree nuts like almonds, pistachios, and hazelnuts can also help. These nuts are packed with vitamin E, folate, and polyunsaturated fats, which are all essential for maintaining cognitive health.
A review of dietary patterns also supports the Mediterranean and MIND diets—both of which emphasize regular nut consumption—as effective for reducing the risk of neurodegenerative diseases like Alzheimer’s.
In the end though, it's important to note that most of these studies are purely observational, meaning they show a correlation but cannot prove direct causation. It's not an absolute law and there are no guarantees. That said, the consistency of findings across diverse populations and study designs gives reason for optimism.
Incorporating nuts into a balanced diet rich in fruits, vegetables, whole grains, and healthy fats is a smart—and yummy —move for your brain. Be sure to remember that they're calorie dense so just a handful is good enough. So the next time you’re reaching for a snack, consider a handful of walnuts or almonds. Your future self may thank you. =)
Interesting Reads
- https://zoe.com/learn/nuts-improve-mental-health
- https://www.news-medical.net/news/20250202/Could-a-handful-of-nuts-a-day-prevent-cognitive-decline.aspx#:~:text=The%20research%20team%20found%20that,in%20brain%20function%20and%20aging.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9965316/
- https://www.verywellhealth.com/foods-to-reduce-alzheimers-risk-plus-what-to-avoid-8403523
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11979034/
- https://www.sciencedirect.com/science/article/pii/S2161831322001168
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