Experts Advise: Which Is Best for Brain Health?

“While many recognize the brain-boosting benefits of fatty fish like salmon due to their omega-3 fatty acids, walnuts also serve as an excellent plant-based source of this vital nutrient,” explains Destini Moody, R.D.N., C.S.S.D., L.D., a registered dietitian nutritionist at VNutrition. The National Institutes of Health (NIH) notes that walnuts rank as the third-highest food source of alpha-linoleic acid (ALA), a plant-based omega-3 fatty acid, surpassing the recommended daily intake by 2.5 times in just one ounce. “ALA is essential for maintaining brain cell membranes and may influence processes such as neurogenesis and synaptic plasticity,” which refers to the brain’s ability to forge stronger connections between neurons, adds Sapna Peruvemba, M.S., R.D.N., a plant-based registered dietitian nutritionist in Loma Linda, CA.

In addition to ALA, walnuts boast various nutrients that rank them among the best brain-healthy foods for memory and cognition. “Walnuts contain polyphenols, like ellagitannins, which offer antioxidant and anti-inflammatory benefits that may safeguard brain cells from age-related deterioration,” explains Peruvemba. “Moreover, walnuts are unique among nuts for their higher levels of gamma-tocopherol, a form of vitamin E, which could support both cardiovascular and neuroprotective functions.”

Research has further affirmed the cognitive advantages of regular walnut consumption. A study published in The American Journal of Clinical Nutrition indicated that incorporating walnuts into your diet regularly may postpone cognitive decline in older adults predisposed to cognitive challenges, while it did not significantly enhance cognition in generally healthy individuals. Another study featured in Food & Function found that consuming walnuts with breakfast could enhance executive functions and memory recall later in the day.

The key brain health benefits of almonds largely stem from their high vitamin E content. “A one-ounce serving of almonds provides around half of your daily vitamin E needs, a fat-soluble vitamin that serves as an antioxidant,” says Moody. “Within the brain, vitamin E protects brain cells from damage that may contribute to neurodegenerative conditions.” Unlike walnuts, which mainly provide gamma-tocopherol, almonds are abundant in alpha-tocopherol, the form of vitamin E that the body can readily utilize, making them an outstanding source of this essential nutrient. In contrast, gamma-tocopherol requires liver metabolism before it can be utilized.

Research highlighted in a study published in Frontiers in Nutrition suggests that insufficient vitamin E intake may elevate the risk of dementia, indicating that maintaining optimal levels of this vitamin could aid in preventing cognitive decline. An additional study published in The Journal of Nutrition found that regular almond consumption enhanced executive function, processing speed, and overall cognition in individuals with prediabetes.

“Determining whether one nut is definitively better for brain health is challenging,” says Peruvemba. “Many of the strongest correlations between nut consumption and cognitive health arise from their cardiometabolic benefits, such as reducing LDL cholesterol, improving blood pressure, and enhancing metabolic health—all of which are significant risk factors for dementia.” The American Heart Association emphasizes the interdependence of heart and brain health, noting that taking steps to protect your cardiovascular system may also delay the onset or progression of cognitive decline in later years. Given that research has marked nuts as a food that may mitigate heart disease risk, enjoying either walnuts or almonds can significantly support your brain health.

However, if considering solely their direct effects on the brain, walnuts might have a slight advantage. “Walnuts have a more pronounced impact on brain health due to the robust evidence supporting the neuroprotective benefits of omega-3s,” states Moody. Nevertheless, incorporating either option into your diet is a wise choice for both cognitive and overall health.