A simple three-ingredient breakfast that can be put together in a jiffy can help you function and focus better throughout the day, says a new study.
That walnut is a brain food isn’t a surprising find, however, a new research published in the journal Food & Function has just built a strong case for having the wonderful nuts in the breakfast for boosting cognitive function the whole day.
The study followed 32 healthy young adults aged 18 to 30 who ate two different breakfasts on separate occasions – one rich in walnuts and another with the same calories but without the nuts.
The brain-boosting walnut recipe
The group that ate walnuts consumed the same three-ingredient recipe: 50 grams (1.76 oz) of walnuts mixed into muesli and yogurt.
The participants were then made to sit for cognitive tests where their brain activity was monitored.
The walnut-eaters scored way better than those who didn’t have them for breakfast. It was found that those who ate the walnut-rich breakfast in the morning had quicker reaction times and better memory performance later in the day compared to the other group.
“A handful of walnuts with breakfast could give young adults a mental edge when they need to perform at the top of their game,” said researchers. “It’s particularly exciting that such a simple dietary addition could make a measurable difference to cognitive performance.”
Walnuts have omega-3 alpha-linolenic fatty acids, protein and polyphenols which may contribute to enhancing cognitive performance.
Alpha-linolenic acid is a plant-based omega-3 fatty acid which along with polyphenolic compounds, can effectively reduce oxidative stress and inflammation, the two factors that cause cognitive decline.
According to the National Library of Medicine, oxidative stress and neuroinflammation are part of the aging process, and mild cognitive impairment, Alzheimer’s disease, and other brain disorders. Walnut supplementation can improve cognition and reduce the risk of or progression of cognitive impairment and Alzheimer’s.
During the study brain activity recordings were taken to demonstrate changes in neutral activity suggesting walnuts may help the brain work more efficiently during challenging mental tasks.
Also, blood samples showed positive shifts in glucose and fatty acid levels, crucial factors in supporting brain function.
Apart from brain healthnutrient-dense walnuts can nourish the entire body. They are also considered heart-healthy nuts and highly recommended by American Heart Association as they help lower bad cholesterol and improve other cardiovascular risk factors.
Walnuts are also an excellent snack for those with type 2 diabetes. The polyphenols in walnuts can help ease oxidative stress and inflammation, the root cause of chronic conditions like heart disease, Alzheimer’s and even some cancers. It is also good for your digestive health.
Walnuts are also linked to weight loss, good mental health and improved skin quality.
How many walnuts to have
You can have 5 ounces of nuts, seeds and soy products per week for a 2,000-calorie diet, as per the 2020-2025 Dietary Guidelines for Americans. One ounce of walnuts have 2 grams of fiber, 4 grams of protein, 18 grams of fat and about 190 calories.
A study done by Spanish researchers published in the journal eClinicalMedicine found that boys and girls who eat a handful of walnuts per day or at least have it three times a week can substantially improve their cognitive abilities.
