Do You Want Better Brain Health? Go Nuts!
Eating nuts has long been associated with having positive effects on our health, especially our heart health. But, did you know that higher nut consumption could also be the key to better cognitive function in the elderly?
Age, Cognitive Decline and Nuts
Over 50 million people worldwide suffer from dementia and the number is set to triple by 2050 . Age is the biggest known risk factor for cognitive decline. Cognitive decline simply means that your brain doesn’t function as well as it used too. However, although there is no known treatment that can prevent or cure dementia, all is not lost as a recent study has observed an inverse association between nut consumption and the prevention of cognitive decline . The findings identified that eating nuts regularly (at least once serving per week), may help boost brain function in older people.
Why Eating Nuts May Help
Nuts have an interesting nutritional composition which is essential for providing the health benefits they give us. Nuts contain plant-based protein, unsaturated fats (also good for your heart health), fiber, vitamins, minerals and bioactive compounds such as phytosterols and phenolic compounds. It is these compounds that act as antioxidants which may prevent cell damage and consequently aging. Nuts have a considerable antioxidant load and with research  showing that antioxidant-rich diet patterns could contribute to the prevention and treatment of early stages of dementia, adding them to your diet is plausible advice.
A Balanced Diet Could Also Be the Key
As well as higher nut consumption, maintaining a balanced diet is also key for better cognitive function. A 2018 study, the Rotterdam study , showed that a better diet quality (healthy diet) that was based on vegetables, fruit, nuts, whole grains, dairy, fish and limited consumption of sugary drinks – proved to be associated with larger brain volume which basically means brain health.
So, there you have it. By following healthy eating patterns and the inclusion of nuts into your diet, you may help protect yourself against brain diseases. Try the ideas below for some quick and easy ways to add nuts to your daily routine.
Go nuts for nuts
- Add nuts into your breakfast bowl.
- Sprinkle them chopped up on top of yogurt.
- Replace croutons with nuts in salads or soups.
- Add a handful of nuts to your Buddha Bowls for an additional nutrition boost.
- Mix them into your stir-fries for an extra crunchy touch.
- Add nuts to bread or pancakes.
- Take them with you as a snack. You could make nut bars or nut balls or simply roast and spice them.
Remember the recommended daily allowance for nut intake is 28 g/1 oz, a small healthy handful.
Savour the taste of lightly salted Irani pistachios, impeccably roasted and salted to make your taste buds swoon. Keep this enjoyable snack handy as pistachios are heart friendly and come with ample health benefits. Pistachios, rich in vitamin B6, promote blood flow by assisting in carrying oxygen through the bloodstream to cells, helping in maintaining the health of lymphoid glands, such as thymus, spleen and lymph nodes.
Happy lymph glands means more white blood cells, and increased ability of the body to fight infections. Pistachios, in a nut shell give you the most bang for your buck! (Pun intended)
|Dietary fiber||2.0 gram|
These gluten-free bites can be snacked on worry free anytime, but they’re especially great when you need a spike in your energy levels. A delectable mix of dried blueberries, dried cranberries, dried strawberries and tart cherries, it is the ideal snack to satisfy your sweet tooth. Being high in dietary fiber, you can easily substitute it for your not-so-healthy energy bar!
Shh don’t tell anyone we told you this.
|Dietary fiber||8.85 gram|
Made by partially dehydrating fresh cranberries, dried cranberries , sweet and sour naturally make for an incredibly tasty and healthy nibble. Loaded with antioxidants, these power packed, tiny bites increase your metabolism, improve your heart health and immune system.
An excellent addition to salads, cookies, muffins and breads, they can be enjoyed as a sweet and sour snack as well!
|Dietary fiber||5.1 gram|
For a surprise burst of flavor, try our delicious strawberry infused dried cranberries. Add ‘em to your sandwiches, sprinkle them on your salads or use them to beautify your cakes, the possibilities are endless!
Health freaks need not worry as they are a good source of fiber and are laden with antioxidants and vitamins.
|Dietary fiber||4.81 gram|
Known as the “King of nuts” because of the rare and powerful antioxidants present, a few walnuts eaten everyday can give you life long benefits! Anti-inflammatory, heart healthy and effective against diabetes, there is so much more to this powerhouse of healthy goodness. Eating walnuts slows down ageing, is good for the gut and excellent for your brain health!
Add ‘em to your cakes and bakes or to your salads as a healthy, crunchy garnish. Our walnuts are sourced from the world best walnut growing areas of Chile.
|Dietary fiber||3.44 gram|
Rich in fiber, vitamins and minerals, a handful of raisins can instantly boost your energy! Our pickled variant is a twist on this naturally sweet dried fruit and is made with traditional Indian spices that are used to enhance the natural flavor.
Raisins keep your bones strong, boost your iron levels and aid in digestion, with so many health benefits. Go Nuts suggests indulging in this snack without a twinge of guilt.
|Dietary fiber||4.0 gram|
Bored of the same ol’ roasted nuts? Go Nuts has an enticing snack for the brave hearted! Sweet and sublime, dried cranberries pickled with traditional Indian spices. Yep, this one is good for you too.
Dried cranberries are an excellent source of antioxidants and are high in dietary fiber, supporting your overall health and well being. So, munch on fearlessly!
|Dietary fiber||5.1 gram|