By JERUSALEM POST STAFF
Participants who consumed walnuts experienced faster reaction times and better memory performance compared to those who had a nut-free breakfast.
New research from the University of Reading suggests that eating a handful of walnuts at breakfast could give young adults a cognitive boost, enhancing memory and performance throughout the day.
The study tracked 32 healthy young adults aged 18 to 30 who ate two different breakfasts on separate occasions: one rich in walnuts (50 grams mixed into muesli and yogurt) and another calorie-matched but nut-free. Over the next six hours, participants completed cognitive tests while their brain activity was monitored.
The results were clear: those who ate the walnut breakfast had quicker reaction times and better memory performance later in the day compared to the nut-free breakfast. Brain activity recordings taken during the study suggested that walnuts may help the brain function more efficiently during challenging mental tasks.
"This study helps strengthen the case for walnuts as brain food. A handful of walnuts with breakfast could give young adults a mental edge when they need to perform at the top of their game," said Claire Williams, a professor of neurology at the University of Reading, according to El Tiempo. "It's particularly exciting that such a simple dietary addition could make a measurable difference to cognitive performance," she added, as reported by Newsweek.
Blood sample analysis revealed positive changes in glucose and fatty acid levels after consuming walnuts, which are crucial factors in supporting brain function and could contribute to improved cognitive performance. Scientists believe that the unique combination of nutrients in walnuts, including omega-3 alpha-linolenic fatty acids, protein, and polyphenols, may play a key role in enhancing cognitive functions.
"Mood ratings for negative affect seemed worse after walnuts, possibly due to a general dislike of the intervention. However, walnuts caused faster reaction times throughout the day in executive function tasks," the study reported.
The research was published on the Royal Society of Chemistry's website. The study was funded by the California Walnut Commission, but the funders played no role in conducting the study or interpreting its results.
Additional health benefits of walnuts include their potential to fight oxidative stress and inflammation. The polyphenols in walnuts can help prevent oxidative damage in brain cells, potentially helping to avoid neurodegenerative diseases. Antioxidants in walnuts can lower blood sugar levels and reduce the risk of type 2 diabetes.
Other research linked walnuts to improved mental health. Walnuts were linked to better skin quality, increased sperm vitality, and supporting whole-body health. Walnuts are considered a heart-healthy food by the American Heart Association due to their high content of omega-3 fatty acids, which can help prevent cardiovascular diseases by decreasing total and bad cholesterol.
A single serving of walnuts—roughly one ounce—contains 2 grams of fiber, 4 grams of protein, 18 grams of fat, and about 190 calories. Researchers found that walnuts have more antioxidants than other commonly eaten nuts.
