Nuts like almonds, pistachios and macadamias each bring something special to the table. Almonds help improve memory, pistachio nut oils help preserve fatty acids and prevent inflammation, and macadamias contribute to normal brain function.
Both walnuts and almonds are keto-friendly and great nuts for heart health. When it comes to weight loss and blood sugar control, almonds are the winners, but walnuts take the lead regarding brain health.
Human clinical trials have also suggested an association of walnut consumption with better cognitive performance and improvement in memory when compared to baseline in adults.
Cashews contain an adequate ratio between monounsaturated and polyunsaturated fatty acids. These two fats are crucial for maintaining brain health, assisting in memory and aiding in reducing inflammation.
Nuts. Nuts like almonds, pistachios and macadamias each bring something special to the table. Almonds help improve memory, pistachio nut oils help preserve fatty acids and prevent inflammation, and macadamias contribute to normal brain function. Yet, the top nut award certainly goes to the walnut.
What are the foods that fight memory loss? Berries, fish, and leafy green vegetables are 3 of the best foods that fight memory loss. There's a mountain of evidence showing they support and protect brain health.
A number of scientific studies have demonstrated their actions against inflammation, oxidative damage, the aging process, as well as dementia or memory loss. However, only walnuts, followed by almonds, hazelnuts and pistachios, have shown promising results in empirical studies for memory improvements.
At first glance, almonds come with slightly better mineral and macronutrient content. Still, there's one nutrient not on the table: omega-3s. Walnuts are practically bursting with alpha-linolenic acid (ALA), a common omega-3 fatty acid. According to research, walnuts are the *most* antioxidant-rich nut on the planet.
Green tea
As is the case with coffee, the caffeine in green tea boosts brain function. In fact, it has been found to improve alertness, performance, memory, and focus ( 75 ). But green tea also has other components that make it a brain-healthy beverage.
When it comes to dry fruits for brain, walnuts bag the first position. Why? Because walnuts are rich in DHA, polyunsaturated Omega-3 fatty acids, Vitamin E, protein, minerals, antioxidants, and polyphenols. Studies revealed that eating walnuts notably improves learning skills and memory, thereby lowering anxiety.
The best snacks for people with Alzheimer's are lean protein snacks, vegetables, low-dairy snacks, fruits, and whole-grain snacks. Try to reduce high saturated fats and cholesterol. Of course, some healthy fat is necessary for a good diet.
B vitamins like B6, B12, and B9 (folic acid) all play a role in brain health.
Walnuts, almonds, hazelnuts, pumpkin seeds, sunflower seeds—pick your favorite, then add it to your brain food snacks for the day. Eat them raw and unsalted, or swap out a handful of nuts for a healthy scoop of your favorite nut butter. Nuts and seeds are easy to travel with and are found in every country.
A diet high in red meat, processed meat, baked beans and fried food was associated with inflammation and a faster decline in reasoning over 10 years (11). In animal studies, rats fed a high-fat, high-sugar diet for eight months showed impaired learning ability and negative changes to brain plasticity.
Walnuts. Walnuts are the top nut for brain health. They have a significantly high concentration of DHA, a type of Omega-3 fatty acid. Among other things, DHA has been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or ameliorate age-related cognitive decline.
Worst nuts for your diet
Ounce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories - 200 each - along with the lowest amounts of protein and the highest amounts of fats.