Please note that this article may contain affiliate links. While you may start your day feeling mentally sharp and alert, it’s common to experience a midday slump in cognitive function. However, recent research reveals that a simple addition to your breakfast – such as walnuts – could help maintain your brain’s focus and sharpness throughout the day. Previous studies have already linked walnuts to improved brain function, highlighting the significance of incorporating this breakfast tip into your routine. But how does this work exactly? Let’s delve into the research findings and expert opinions.
Meet the experts: Dr. Amit Sachdev, Medical Director of Neurology at Michigan State University; Jessica Cording, Registered Dietitian and author of The Little Book of Game-Changers; Dr. Adrian Whyte, researcher and lecturer at the University of Winchester; Dr. Clifford Segil, Neurologist at Providence Saint John’s Health Center in Santa Monica, CA.
What did the study uncover?
Published in the journal Food & Function, the study examined 32 healthy adults aged 18 to 30 who consumed two different breakfasts – one with walnuts and one without nuts but with an equal caloric content. Participants underwent various cognitive and mood assessments post-meal, with brain activity monitoring conducted at two, four, and six hours after breakfast. Blood tests were also administered.
The study revealed that individuals exhibited enhanced brain function metrics up to six hours after consuming a walnut-enriched breakfast. Co-author of the study, Dr. Claire Williams, a neuroscientist at the University of Reading, emphasized the potential of walnuts as brain food, citing that including a handful of walnuts in breakfast could offer young adults a cognitive edge when peak performance is required.
What are the cognitive benefits highlighted by the study?
While the study notes cognitive benefits associated with walnut consumption, specific outcomes were observed.
Participants displayed improved reaction times on tasks involving executive function, such as planning and multitasking, after eating walnuts. Dr. Adrian Whyte highlighted faster response times on attention-related tasks throughout the day. Additionally, walnut consumers performed better on memory tests during the six-hour assessment period, despite a slight decline in performance at the two-hour mark.
What sets walnuts apart?
Although the study did not investigate the mechanisms behind this correlation, experts have put forth some theories.
Blood analyses revealed a slight increase in glucose availability post-walnut consumption. Glucose is crucial for cognitive functions like thinking, memory, and learning, as explained by Dr. Amit Sachdev. These findings suggest that walnuts may improve glucose utilization, subsequently enhancing brain function. Furthermore, walnuts are rich in healthy fats, which promote stable blood sugar levels, according to Jessica Cording, RD.
“It plays a role in cognitive function and stabilizing mood,” she says. In addition, these same fats can aid the body in absorbing certain nutrients, such as fat-soluble vitamins, explains Cording. “Vitamin D, a fat-soluble vitamin, is crucial for cognition,” she highlights. Moreover, walnuts can enhance the absorption of flavonoids, which are antioxidants responsible for the vibrant color of produce, notes Whyte. “There is an increasing body of evidence suggesting that flavonoids offer benefits for both cardiovascular function and cognitive behavior,” he adds.
Furthermore, Cording emphasizes that walnuts rank low on the processed foods scale. “By consuming walnuts, you can avoid the negative gut effects often associated with ultra-processed foods,” she explains. “Ultimately, what’s beneficial for the gut tends to also be beneficial for the brain.” Dr. Clifford Segil, a neurologist at Providence Saint John’s Health Center in Santa Monica, CA, finds these theories to be sensible. “This proposal is not unreasonable,” he affirms.
As for the quantity needed to experience these benefits, a particular study required participants to consume 50 grams of walnuts at breakfast, equivalent to about 1.75 ounces or 25 walnut halves. However, Whyte suggests that further research is necessary to determine the optimal amount. “There hasn’t been a ‘dose-response’ investigation conducted so far,” he points out. “This lack of data makes it challenging to provide clear guidance on the ideal consumption level.”
In the interim, there’s no harm in incorporating walnuts into your breakfast routine. Dr. Sachdev underscores the importance of maintaining a healthy overall diet to support brain health. “A healthy and well-balanced diet is crucial for the optimal functioning of all bodily systems, including the brain,” he emphasizes. Should your diet be lacking, Dr. Segil recommends adding a multivitamin to your daily regimen to promote good brain health. “A multivitamin can be beneficial if our diet lacks balance—and for most of us, it does,” he points out.
