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5 Powerful Nuts to Nourish and Enhance Brain Health

Nuts-Brain-Health

The human brain has unlimited potential. Whether it is controlling emotions, enabling reasoning, regulating the functioning of our organs, coordinating bodily signals, and balancing hormones and nervous responses, the brain does all this and more. 

We must stay focused on our healthy diet plan to keep this organ stimulated and working at its optimal best. The brain needs energy-boosting nutrients and specific food ingredients that support cognitive abilities and memory power while boosting brain health.

Nuts are one of the best sources of nutrition for this organ. Filled with proteins, calories, good fats, and other essential micronutrients, nutritional experts believe that nuts are good for the brain and the body. 

How Nuts Nourish the Brain?

Extensive studies around this topic prove that nuts are indeed the human brain’s best friends! These seeds must be included in your daily meal plans. Here’s why:

Healthy Source of Fatty Acids

These delightful snacky items are rich sources of healthy unsaturated fatty acids like Omega-3, oleic acid, DPA, DHA, and more. These acids promote cell growth and enhance concentration, critical thinking, and memory power. Nuts are also known to contain certain types of fatty acids that the human body does not naturally produce. 

Rich Source of Minerals

Nuts are rich sources of crucial minerals like selenium, zinc, copper, potassium, and phosphorous. Selenium prevents oxidative stress, while zinc plays a vital role in learning and developmental activities. Copper supports the normal functioning of the organ, potassium for relaying messages by the nervous system, and phosphorous keeps the brain active. 

Anti-Inflammatory & Antioxidant Properties

These delectable accompaniments have anti-inflammatory and antioxidant properties and are rich in phytochemicals and tocopherols. Together, they protect the brain from neurodegenerative diseases.

Improves Concentration

Nuts are known to benefit the memory and concentration powers of the brain. Thus, they help support productivity at work and school and improve the quality of life.

5 Recommended Nuts for Brain Health

Unless you are allergic to nuts, consider including these five nutrient-dense munchies in your daily diet:

Walnuts

Go in for this nut because it supports brain health like no other food. As per researchers, walnuts contain relatively higher concentrations of Omega-3 fatty acids, particularly DHA and polyphenols. These are also packed with micronutrients like proteins, minerals, and vitamins and are rich in fiber. 

Though studies continue in this realm, researchers feel that DHA is the main ingredient that boosts mood, cognitive health, and performance. On the other hand, polyphenols fight cancerous cells and free radicals. 

Walnut oil is also recommended for reducing stress. It is a part of many types of diets like Mediterranean, gluten-free, and dairy-free dishes. 

Many people are concerned about the fats in these snacky treats, but these are good fats that keep the heart and the body healthy. Plus, the fact that they keep you full for extended periods prevents you from giving in to guilty out-of-turn binging, thus keeping your weight under control.

Almonds

28g of this edible seed contains about 37% Vitamin E, 20% magnesium, and 32% manganese, along with proteins, fats, fiber, copper, phosphorous, and Vitamin B12. 

Every 100g of almonds contains about 23.63 mg of Vitamin E. It is one of the main constituents that protect neurons from age-related memory loss. It also enhances cognitive powers and verbal abilities. To top it off, Phenylalanine that is present in almonds also empowers cognitive functioning.

Consume about five pieces of this nut every morning, and your brain will remain active for the day. The seed is rich in riboflavin and L-carnitine that promote cell growth. 

Almonds are also good sources of folic acid or Vitamin B9, which is why pregnant mothers are advised to consume this seed as a part of their daily meals for the proper neurological development of the embryo in the womb.

Hazelnuts or Filbert

Derived from the Corylus tree, filbert is rich in unsaturated fats, proteins, minerals, and vitamins. Overall, the nut promotes memory skills, prevents age-related cell deterioration, and helps combat stress.

It is rich in Vitamin E, which means that regular consumption of filberts helps in slowing down cognitive decline in older adults. Certain chemicals present in hazelnuts help promote the secretion of hormones like epinephrine and serotonin that improve sleep quality and mood.

The presence of thiamine, also called the ‘nerve vitamin,’ promotes good health of the brain, preserving neural activities. It is also rich in manganese which promotes precision in cognitive functions. Fatty acids, amino acids, and proteins keep you happy, while folic acid is required for neurological development in a fetus.

Peanuts

Peanuts contribute to cognitive powers and memory improvement in multi-fold ways. They contain bioactive or natural chemicals like resveratrol that enhance blood flow by almost 30% to the brain, helping strengthen cognitive abilities, reducing risks of stroke, and improving memory and verbal fluency. 

This nutritious seed also contains Vitamin E and niacin, which slow down the aging process of neurons and cognitive abilities while promoting neuronal development. In addition, the nut contains unsaturated fats that promote a healthy cardiovascular system and keep the cerebrum energized.

These are good sources of polyphenols that are believed to enhance mood and help reduce depression. 

Pistachios

Thanks to its brain-boosting nutrients, pistachios can be your go-to snack at work or home. Loma Linda University in the US studied the effects of this nut. Their study shows that the gamma wave response produced after consuming pistachios helped improve learning and retention skills, cognitive processing, and perceptiveness in individuals.

Besides promoting the feeling of being full for some time, nutritional experts believe pistachios improve concentration and focus. This is because these edible seeds are rich in antioxidants, fiber, fats, proteins, essential minerals like potassium, and chemicals like lutein, zeaxanthin, and more. These are also low in calories.

Owing to the nutrients present in pistachios, consuming them regularly helps prevent inflammation and leads to increased production of dopamine that aids concentration. In addition, fatty acids and antioxidants handle the oxidative stress of neurons, while Vitamin E keeps the brain healthy even in old age.

Conclusion

Walnuts, almonds, hazelnuts, peanuts, and pistachios are extremely good for a healthy cerebrum. As rich sources of micronutrients, these nuts strengthen cognitive and memory powers, enhance concentration, and keep the cells healthy to fight neurodegenerative issues. So, start this brain-healthy diet by including these tasty munchies in your everyday meals!