nDid you give your brain support? A new study from Reading University suggests that one way to improve memory performance and speed up reaction times is to add almost a handful to the breakfast bowl. Claire Williams, a neuroscience professor who led the study, found that mixing 50g of walnuts with muesli and yogurt improves cognitive abilities in healthy young adults than breakfasts that suit nut-free calories.
Williams reported findings in the Food and Functional Journal, explaining how brain scans revealed that brain scans seemed to help the brain work more efficiently during difficult mental tasks. Blood samples conducted as part of the study revealed positive changes in levels of glucose and fatty acid levels, as well as factors that improve brain function. “Breakfast and a handful of walnuts can give young adults a mental advantage when they need to play at the top of the game,” says Williams. “It’s particularly exciting that this simple diet can make a measurable difference in cognitive performance.”
Eating peanuts reduces the risk of cardiovascular disease and dementia
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It’s not the first time nuts and seeds have been linked to improving health. Norwegian scientists reporting nutrition in 2022 have confirmed that eating a handful of nuts and seeds has a wide range of health outcomes, including a lower risk of heart disease, cancer and other diseases. It’s packed with vitamin E and precious minerals, not to mention good fats, proteins and dietary fiber, making it suitable for brain, digestive and cardiovascular health. “Normal nut and seed consumption is also linked to improved weight management and a lower risk of chronic diseases such as type 2 diabetes,” said Eli Brecher, a registered dietitian.
Despite their health benefits, many people avoid eating nuts and seeds due to misconceptions about their fat and calorie content. Rhiannon Lambert, registered dietitian and author Plant-based nutrition scienceAvoid heavily coated or sweetened varieties, nuts and seeds can even help you lose weight and blow away body fat. “Incorporating nuts and seeds every day is a simple yet impactful way to support overall health and longevity,” says Lambert. “It’s best to consume as wide a diet as possible, as many nuts and seeds have specific health benefits,” that’s what you choose.
Peanuts help to drive away dementia
Peanuts (by definition, legumes rather than nuts) retain many health benefits. Researchers at Maastricht University found that peanut eaters had a lower risk of early death from cardiovascular disease, but the same was not true for those who ate peanut butter.
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One recent study involving 50,000 people over the age of 60 at the UK biobank found that eating 30g of peanuts daily would have a 16% lower risk of developing dementia the following year. Bruno Vizozero Peroni, a researcher on healthy aging at the University of Castila University in Mancha, Spain, reported in the Journal of Nutritional Neuroscience that the benefits increased to 17% when peanuts are salty.
A handful of pistachios can improve your eye health
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Eat pistachios to improve your eyes health
A 2023 study at Cornell University of Journal Nutrients reported that pistachios had an impressive antioxidant profile. It has even more disease-inducing nutrients than blueberries, pomegranates, cherry and beetroot. “We believe this high antioxidant activity is due to unique compounds in pistachios such as vitamin E, carotenoids, phenolics and flavonoids,” says Louis Hailliu, a professor of food science at Cornell and a leading author of the paper. Among the antioxidants are lutein and zeaxanthin, which are extremely beneficial for eye health.
Eating a handful of unbroken, shellfish, shellfish and dried pistachio nuts for 12 weeks every day, significantly improved the eye health of the Midrefers group, according to a study in nutritional science and policy at Tufts University in Boston, Massachusetts. According to a study in nutritional science and policy at Tufts University in Boston, Massachusetts. In January, eating a handful of unbroken, shellfish, and dried pistachio nuts for 12 weeks, was a major improvement in eye health for the Midrefers group. “Unlike many other nuts, pistachios contain all nine essential amino acids, making them a rare, complete protein in the plant-based world,” says Lambert. “They are also a great source of vitamin B like B6 and thiamine, contributing to a healthy immune system.”
Macadamia nuts are a great alternative to unhealthy snacks
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Macadamia nuts help you control your weight
Approximately 75% of the weight of a macadamia nut is fat. The oils they contain may retain the secret of their intended weight loss effect. It is a rich source of palmitol acid, a monosaturated fatty acid also known as omega-7, which has been shown in animal studies to help reduce body fat. A Brazilian researcher who fed macadamia nut oil daily to macadamia nut oil, reported that the size of the animal’s fat cells had reduced after 12 weeks.
Like many nuts, macadamias also provides saturated fiber and protein, reducing the need to snack on fewer healthy foods. Also, a study at Mukogawa Women’s University in Japan found that young women who ate macadamia nuts lost more weight after three weeks than those who added coconut and butter to their daily diet.
Sunflower seeds can help you lose weight, but pumpkin seeds may help you boost your mood
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Sunflower seeds can reduce body fat
Rich in healthy fats, vitamin E and other antioxidants, sunflower seeds are packed with fiber and protein, both filling you and filling you with chlorogenic acid. Last year, a study of overweight adults by a doctor at the Catholic University of Korea found that 12 weeks of daily supplements of sunflower seed extract significantly reduced body fat, weight and peri-hip loss.
Pecans help fight the effects of “bad fats”
Adding two pecans a day to your diet has been shown to blunt some of the side effects of the saturated animal fat diet associated with high cholesterol and high risk of heart disease. Professor Jamie Cooper, an obesity researcher at the University of Georgia, discovered that pecans had a positive effect on midrefers in blood cholesterol and blood lipid levels a month later. “We speculate that the fatty acid composition of pecans and their antioxidant capacity could have contributed to a dull effect on saturated fats and other health outcomes,” Cooper said.
And despite the nuts adding 470 calories to their daily energy intake, people who consumed pecans did not gain weight or body fat during the exam.
Almonds are suitable for intestinal health and skin protection
Almonds are a rich source of vitamin E and are important for protecting cells from healthy skin, eyes and oxidative damage. “Dermatology studies at the University of California dermatology department have shown normal almond consumption to support skin resistance to sunburn, potentially promoting the skin’s natural protection against UVB rays,” says Lambert.
Almonds are also a great intestinal booster. In a trial of 87 adults at King’s College London (KCL), all involved all adults who had consumed too much fiber in processed foods before the study, so the researchers asked some of the participants to exchange 56g of unsalted almonds. Results published in the American Journal of Clinical Nutrition showed that all almond eaters showed increased production of butyrate, a short chain fatty acid known to improve gut health.
Professor Kevin Whelan, director of nutrition science at KCL, shows that the entire almond group has 1.5 bowel movements per week than other participants, suggesting that nuts can benefit people who are constipated. “I think these findings suggest that almond consumption may benefit bacterial metabolism in ways that may affect human health,” Whelan said. Brecher recommends eating almonds with skin to add fiber.
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Eat more Brazilian nuts to reduce inflammation and increase fertility in men
Brazil Nuts (technically seeds) is one of the best sources of Selenium. It is an important mineral for male fertility, as it helps to improve sperm quality, according to infertility researchers reported in the International Journal of Medicine. Selenium is also important for brain health, just like eraginic acid, an antioxidant found in Brazilian nuts. A study published in the Neurochemical Study showed that older people who ate one Brazilian nut per day had stronger thinking skills six months later.
Recently, scientists reported in the Journal of Nutrition that female dieters who ate Brazilian nuts daily reduced inflammation markers associated with many diseases, including heart disease and cancer. “Brazilian nuts provide the recommended daily intake of selenium, a mineral that is also essential for thyroid function and immune support,” says Brecher. “But too much selenium can be harmful, so we don’t stick to this amount.”
Pumpkin seeds help to boost your mood
You can see that snacking on pumpkin seeds will improve your mood. Seeds contain not only bioactive plant compounds that act as antidepressants, but also tryptophan, an amino acid used to produce the neurotransmitter serotonin, which is important for mood control. Pharmacologists at Karachi University in Pakistan have shown that pumpkin seeds may help reduce anxiety and depression symptoms in some people.
Hazelnuts can protect against cell damage and reduce inflammation
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Hazelnuts can protect against cell damage
“Hazelnuts are especially rich in folic acid, and are a B vitamin that is important for DNA synthesis and brain health,” says Brecher. “Their high content of single saturated fats also contributes to reducing inflammation in the body.” It is a rich source of antioxidants, and also protects against cell damage. A 2024 study in the Natural Product Research Journal showed that hazelnut extracts have the power to kill several cancer cells.
Have chia seeds to lower your blood pressure
A 2023 report from Oregon State University, packed with protein and fiber, heart-friendly polyunsaturated fats and antioxidants, chia seeds can help with blood pressure management when consumed regularly.
Cashews help to control blood sugar
Adding a handful of cashews to your daily diet may improve glycemic control by reducing post-meal spikes. “Cashew nuts, like other nuts, contain a good mixture of protein, fat and fiber, which helps slow carbohydrate absorption,” says Brecher. “Over time, it helps to stabilize blood glucose levels.” In the International Journal of Endocrinology and Metabolism, Iranian researchers found that eating a handful of cashew nuts every day for two months can help control blood glucose levels in patients with type 2 diabetes.
