This superfood for breakfast can give a 'mental advantage'
The research revealed that ingestion of 50 grams of walnuts (equivalent to a good handful) mixed in muesli and yogurt led to faster reaction times and better memory performance later in the day compared to a calorie -like breakfast without nuts.
« This study strengthens the argument for walnuts as a brain food. A handful of walnuts for breakfast can give young adults a mental advantage when they need to do their best, » Professor Claire Williams, neurologist and author of the study, said in a press release according to Newsweek.
« It is particularly exciting that such a simple dietary change can make a measurable difference in the cognitive performance. »
The study followed 32 healthy young adults aged 18 to 30 years. They ate two different morning meals: one with walnuts and one without. Over the next six hours, three cognitive tests were given to each participant while monitoring their brain activity.
The researchers found that the participants who ate walnuts had faster reaction times throughout the day as well as better memory performance at the end of the test period than those who did not get nuts in their breakfast.
However, the researchers noted that this advantage was only clear later in the day after ingestion of a morning meal with nuts.
« The memory effects were mixed. Pooring memory performance was observed two hours after the meal compared to the control group (possibly due to mood or motivation problems after taking a large nut-based morning meal that some participants did not like), » the researchers wrote in their report.
Recordings of brain activity suggested that walnuts can help the brain work more effectively during demanding mental tasks. Blood analyzes also showed positive changes in glucose and fatty acid levels that can contribute to improved cognitive performance.
Researchers from the University of Reading believe that the beneficial effects can be related to the nutrients found in walnuts, including omega-3 fatty acid alpha-linolenic acid, protein and polyphenols.
Although the results are promising, the researchers have also emphasized that further studies are needed to fully understand how walnuts improve brain function.
The study was funded by the California Walnut Commission, but the finance therapists played no role in the conduct of the study itself or the interpretation of the results.
Other benefits of nuts
The study builds on previous research that highlights the health benefits of the nuts. For example, a previous study from Harvard found that people with type 2 diabetes who ate more than five servings of nuts a week reduced their risk of heart disease by up to 17 percent.
A 2010 study published in the journal Nutrients also found that increased intake of nuts can lower the risk of heart disease and gallstones in both men and women. This may be due to the ability of nuts, including especially walnuts, to reduce inflammation when they are included in the diet.
Inflammation is believed to be a major factor in the prevention of cholesterol accumulation, but also in other diseases such as autoimmune disorders, Alzheimer's and even anxiety and depression.
