Americans are being diagnosed with Alzheimer’s disease at an alarming rate of about one a minute. That’s right, every single minute another person in the United States is learning that they have this devastating condition. Fortunately, studies have revealed that there’s something you can do to help protect your brain from this terrible fate, and it’s as easy as eating a tasty and nutritious super-snack: walnuts.
The Power of Walnuts
Researchers at the Developmental Neuroscience Laboratory at the New York State Institute for Basic Research in Developmental Disabilities (IBR) conducted a study that showed consuming walnuts every day could reduce your chances of developing Alzheimer’s disease. The lab tests revealed that the nutrients in these nuts have the ability to significantly boost learning ability, expand memory retention, improve emotional stability, and increase motor skills.
Antioxidants in walnuts are believed to be responsible for helping ward off mental deterioration. Oxidative stress, free radical destruction of neurons, and inflammation in the brain are thought to contribute to memory loss. According to researcher Abha Chauhan, “These findings are very promising and help lay the groundwork for future human studies on walnuts and Alzheimer’s disease – a disease for which there is no known cure. Our study adds to the growing body of research that demonstrates the protective effects of walnuts on cognitive functioning.”
How Many Walnuts Should You Eat Daily?
The study suggests that consuming about 1 to 1.5 ounces of walnuts daily can protect your brain. If you’re not able to eat walnuts every day, incorporating them into your weekly meal routine can still provide you with the valuable nutrients. You can add them to salads, use them as a topping for oatmeal or yogurt, or simply enjoy them on their own as a snack.
Other Health Benefits of Walnuts
In addition to their potential Alzheimer’s fighting capabilities, walnuts are also an excellent source of alpha-linolenic acid (ALA), an omega-3 fatty acid that contributes to heart and brain health. The American Heart Association recommends consuming foods rich in ALA, such as walnuts, because they can help lower the risk of heart disease, stroke, and high blood pressure. Further, walnuts contain other essential nutrients like vitamin E, folate, copper, and magnesium, making them a nutritional powerhouse.
Adding Walnuts to Your Diet
If you’re not already a fan of walnuts, now might be the perfect time to start making them a regular part of your daily eating habits. Not only can they potentially reduce your risk of Alzheimer’s disease, but they’re also highly nutritious and delicious.
Here are a few tasty and creative ways to include walnuts in your diet:
- Walnut-Encrusted Fish: Instead of using breadcrumbs, coat your favorite type of fish with crushed walnuts to create a delicious and satisfying crunchy texture.
- Walnut Butter: Make your own walnut butter by blending walnuts in a food processor until smooth, then spreading it on toast or fruit for a satisfying snack.
- Walnut Pesto: Create a unique twist on traditional pesto by using walnuts instead of pine nuts, and using it as a sauce on pasta, sandwiches, or pizza.
- Walnut Trail Mix: Combine walnuts with your favorite dried fruits, seeds, and dark chocolate chips for a protein-packed and nutritious on-the-go snack.
- Walnut-Stuffed Dates: Stuff pitted dates with walnuts and a little cream cheese for a sweet and savory treat.
The Bottom Line
Given the growing body of evidence touting the potential cognitive and overall health benefits of walnuts, it’s a no-brainer to make this nutrient-dense snack a regular part of your diet. Whether you’re hoping to stave off Alzheimer’s disease or simply looking to enjoy a tasty and healthy snack, reach for walnuts to protect your brain and promote overall well-being.
