Which Is Better for the Brain? Walnuts Vs. AlmondsJose Luis Raota – Getty Images
The impact of our dietary choices extends beyond just physical health, reaching deep into our cognitive functions as well. When considering which snacks might enhance brain health, many individuals ponder the benefits of walnuts versus almonds. Is one nut superior in delivering essential nutrients that support brain function?
To get to the bottom of this, we spoke with two experts: Destini Moody, R.D.N., C.S.S.D., L.D., a registered dietitian nutritionist at VNutrition, and Sapna Peruvemba, M.S., R.D.N., a plant-based registered dietitian nutritionist in Loma Linda, CA.
Here, these experts elucidate how walnuts and almonds affect brain health and whether one is preferable over the other for sustaining cognitive performance.
Benefits of Walnuts for Your Brain
“Most individuals are aware that fatty fish, such as salmon and mackerel, are rich in omega-3 fatty acids, which are beneficial for brain health. However, walnuts serve as a significant plant-based source of this vital nutrient,” explains Destini Moody, R.D.N., C.S.S.D., L.D.. The National Institutes of Health (NIH) ranks walnuts as the third-highest food source of alpha-linoleic acid (ALA), a plant-based omega-3 fatty acid, providing 2.5 times the recommended daily intake per ounce. “ALA plays a crucial role in maintaining brain cell membranes and may contribute to processes like neurogenesis and synaptic plasticity,” refers to the brain’s capability to strengthen neuron connections, says Sapna Peruvemba, M.S., R.D.N..
In addition to ALA, walnuts are packed with other nutrients that enhance brain health. “They contain polyphenols, such as ellagitannins, which possess antioxidant and anti-inflammatory qualities that can help safeguard brain cells from age-related deterioration,” notes Peruvemba. “Moreover, walnuts are unique among nuts for their higher levels of gamma-tocopherol, a vitamin E variant that may offer cardiovascular and neuroprotective advantages.”
Moreover, studies have showcased the advantages of walnut consumption for brain health. One investigation reported in The American Journal of Clinical Nutrition posited that regular walnut consumption may slow cognitive decline in older adults at a higher risk for cognitive impairments, although they did not demonstrate an overall improvement in cognition among generally healthy individuals. Separately, research published in Food & Function highlighted that consuming walnuts at breakfast may enhance executive functions and recall later in the day.
Benefits of Almonds for Your Brain
Almonds primarily provide brain health benefits through their high vitamin E content. “A single ounce of almonds meets about half of your daily vitamin E needs, a fat-soluble vitamin that also acts as an antioxidant,” Moody states. “In the brain, vitamin E is essential for protecting brain cells from damage that could lead to neurodegenerative disorders.” Unlike the gamma-tocopherol found in walnuts, almonds are abundant in alpha-tocopherol, the bioactive form of vitamin E utilized by the body, making them a standout source.
Research in Frontiers in Nutrition discovered that inadequate vitamin E intake correlates with a heightened risk of dementia. Additionally, a recent study from The Journal of Nutrition revealed that those who regularly consumed almonds showed improvements in executive function, processing speed, and overall cognitive abilities, particularly in individuals with prediabetes.
Walnuts vs. Almonds: Which is Better for Brain Health?
“Determining whether one nut is unequivocally ‘better’ for brain health is challenging,” notes Peruvemba. “Many of the strongest correlations between nut consumption and cognitive wellness are connected to their cardiometabolic benefits, such as reducing LDL cholesterol, enhancing blood pressure, and promoting metabolic health—all of which are risk factors for dementia.” The American Heart Association emphasizes that the heart and brain are interlinked and share common risk factors, implying that protecting heart health can also mitigate cognitive decline in the long term. Considering that studies have classified nuts as a food that might decrease heart disease risk, incorporating either walnuts or almonds can significantly benefit brain health.
However, focusing strictly on their brain impacts, walnuts may have a slight advantage. “Walnuts have a more pronounced mechanism of action concerning brain health, as omega-3s demonstrate stronger evidence and more significant neuroprotective effects,” states Moody. Regardless, snacking on either option is a wise decision that benefits both brain function and overall health.
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