THE #1 NUT FOR BRAIN HEALTH?
Now, about nuts in particular...
Perhaps you are aware of the well-known Harvard research, based on findings from nearly 120,000 participants in the Nurses' Health Study and Physician's Health Study, that showed that...
Overall, those who eat some nuts every day were 20% less likely to have died during the course of that study than those who did not eat nuts.
Yes, nuts are outstanding for your health and longevity in general, helping to fight chronic inflammation, lower triglycerides, raise "good" HDL cholesterol and lower "bad" LDL cholesterol, reduce risk of heart attack and stroke, and much more.
AND they may be particularly potent for your brain health!
On this front, all nuts can have benefits for your brain (and the key with nuts, as with all healthy foods, is to try to eat a wide variety of them).
That noted, though, research shows almonds and hazelnuts contain a high concentration of vitamin E, which can make them especially powerful for your brain health.
(Vitamin E, at least in part to its particular antioxidant activities, has been shown to help prevent or delay cognitive decline in clinical trials.)
HOWEVER, if one nut was to earn the blue ribbon as the #1 nut for brain health, it would have to be...
The key reason for this is because walnuts provide a very high concentragtion of DHA.
DHA is a type of Omega-3 fatty acid that research shows may be the key-of-keys to boosting brain performance and avoiding age-related cognitive decline.
7 KEY HEALTH BENEFITS OF WALNUTS
Walnuts actually rank high amongst the most antioxidant-rich of all foods on earth, meaning they have very powerful free-radical scavenging powers to help protect against cancer and other diseases.
Furthermore, walnuts are high in polyphenolic compounds and phytochemical substances that can have especially strong inflammation-reducing effects.
As such, a handful a day is exceptional for boosting health and preventing many diseases.
That said, here are 7 of the most research-backed benefits of walnuts:
1) Boost Brain Health and Protect Against Alzheimer's
As noted, routinely consuming walnuts can help cognitive function, including memory and focus, and protect against dementia and Alzheimer's.
2) Help the Immune System
Walnuts are high in a number of nutrients that can help boost the immune system, such as copper and vitamin B6.
Both of these nutrients are also excellent for supporting the health of your nerves.
3) Improve Heart Health and Healthy Cholesterol Levels
Walnuts are excellent sources of certain omega-3 fatty acids; the amino acid l-arginine; monounsaturated fatty acids such as oleic acid; and essential fatty acids (EFAs) such as linoleic acid, alpha-linolenic acid, and arachidonic acids -- all of which have been shown highly beneficial to preventing heart diseases.
A study published in the medical journal Metabolism showed consuming walnuts may significantly lower the "bad" LDL cholesterol and raise the "good" HDL.
Another study out of the University of Munich Medical Center showed that consuming walnuts can reduce ApoB levels, which is a marker used to evaluate the risk for cardiovascular diseases.
4) Control Cravings
Researchers from Harvard Medical School found consuming walnuts may increase levels of feeling full, helping to prevent cravings and thereby helping to manage weight.
5) Improve Metabolism and Cleanse and Balance the Gut
Walnuts are rich sources of minerals such as copper, potassium, manganese, iron, calcim, magnesium, zinc, and selenium that are essential for helping you efficiently and fully digest foods for energy.
They also aid in detoxification by helping remove toxins and waste.
A Louisiana State University study also showed they have prebiotic properties, in particular increasing the good bacteria Lactobacillus, Ruminococcus, and Roseburia, which can improve your gut function.
6) Boost Bone Health
Phosphorous and copper are central to building and maintaining bone health, and walnuts are rich sources of both of these minerals.
Walnuts may also help increase calcium absorption into the bones.
7) Help Keep Skin Clear and Young-Looking
Because they're super-rich in antioxidants, omega-3s, and other nutrients noted above, they help rid the body of toxins that cause early aging.