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So much so that plenty of studies have been done on nuts and we now know
a lot more about why they’re good for us.
Oleic acid
Omega-3 (a.k.a. alpha linolenic acid)
Eicosapentaenoic acid (DPA)
Docosapentaenoic acid (DPA)
These fatty acids are essential for our brains and the rest of our body. For the
brain, fatty acids also facilitate the growth new brain cells, which:
Boosts Memory
Improves Concentration
Helps you think faster
Phosphorous
Potassium
Copper
Zinc
Selenium
Another reason why we need to include some healthy nuts into our diet is
because our bodies do not produce many of these fatty acids and the only
way is to get it is through our food, including many essential fatty acids.
Substituting nuts into your diet also means that you’ll probably be eating less
of the unhealthy stuff like saturated fatty acids.
And while nuts are rich foods there’s been little evidence that moderate
consumption of it will lead to obesity (which has been linked to poorer overall
health as well, including brain health).
Aside from essential fatty acids, nuts are also rich in anti-oxidant and anti-
inflammatory molecules like:
Phytochemicals
Tocopherols (Vitamin E)
These nutrients are essential at staving off neurogenerative diseases like
Alzheimer’s, Parkinson’s and Huntington’s – all devastating diseases that ruin
lives and families.
From solving complex problems to learning new life skills, to planning for the
future as well as handling other less cognitive functions, it stands to reason
that we should give it a little more love and give it what it needs to be healthy.
And, yes, remember those neurodegenerative diseases? It’s worse than it
sounds.
Less frustration at work also means that you’ll be happier, which isn’t just
good for you personally (stress is a killer) but also for your work and career
progression.
Unfortunately, most of us don’t do enough until it’s too late.
The good news is that a few simple lifestyle changes, such as eating more
nuts, yes, and getting more exercise, will help our brains a lot.
We’ll now start from the top and see what types of nuts there are and what
they can do for us:
1. Walnuts
When it comes to nuts for brains, walnuts are some of the best. Walnuts are
rich in DHA, polyunsaturated omega-3 acids (about 2.5 grams of omega-3 in
every 28 grams of walnut), polyphenols and vitamin E.
Studies show that eating walnuts significantly improve learning skills and
memory while lowering anxiety.
DHA is good for the brains of infants (who are smarter if their mothers are
getting enough it) as it is for adults. At the very least, getting enough DHA will
provide some protection brain health degradation.
Eating about 1.6 to 1.1 grams of the omega-3 fatty acids each day is enough
for men and women respectively.
2. Almonds
These nuts contain the highest amount of vitamin E and its intake has been
linked to protection against age-related memory loss and cognitive
deterioration, as well as verbal ability.
How much vitamin E do almonds contain? About 23.63mg of it for every 100g!
Roasted almonds can be eaten on their own or mixed with cereals or other
foods. If you prefer to drink it, almond milk is as tasty as it is healthy.
3. Peanuts
Peanuts are high in niacin (a.k.a. vitamin B3 or vitamin PP) and is recognized
as a key component neuronal development and viability, and is particularly
known for its role in ameliorating neurogenerative diseases.
High amounts of vitamin E, manganese, thiamine, folate and fatty acids make
hazelnuts good for the brain.
Vitamin E has been shown to slow cognitive decline as people age, combating
Alzheimer’s, dementia and Parkinson’s.
Thiamine, the “nerve vitamin” plays a major role in healthy nerve function for
the whole body as well as cognition. Thiamine deficiency can be deleterious to
the brain.
Hazelnut’s abundant fatty acid and protein content also helps relieve
depression.
5. Pumpkin Seeds
Though not technically a nut, pumpkin seeds are rich in anti-oxidants but also
have lots of magnesium (learning and memory), iron (prevents brain fog and
cognitive impairment), zinc (essential for nerve signaling) and copper (also
involved in maintaining proper nerve signaling).