The nut you should eat for breakfast to boost your brain
Eating a handful of walnuts at breakfast boosts brain performance, scientists have discovered.
Experts found when people added just 50g of walnuts to muesli and yoghurt they recorded faster reaction times throughout the day and better memory performance.
Scientists believe the simple intervention could give people a 'mental edge' if they have a particularly tricky day ahead.
Prof Claire Williams, who led the research from the University of Reading, said: '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.
'It's particularly exciting that such a simple dietary addition could make a measurable difference to cognitive performance.'
The research involved 32 adults, aged between 18 and 30, who were asked to eat a walnut-rich breakfast, or a calorie-matched breakfast on separate occasions.
Around six hours after breakfast, they were asked to take part in various cognitive and memory tests while their brain activity was monitored.
Walnut eaters responded up to 22 milliseconds faster on attention and task switching and could recall an average of 0.4 words more in memory tests.
Brain activity recordings also revealed changes in neural activity that suggest walnuts may help the brain work more efficiently during challenging mental tasks.
Blood samples revealed positive changes in glucose and fatty acid levels – both factors that could influence brain function.
The researchers believe walnuts contain a potent mix of nutrients – including omega-3 alpha linolenic fatty acids, protein, and plant compounds called polyphenols – which may work to enhance cognitive performance.
Omega-3 fatty acids are already thought to protect against Alzheimer's disease, support the proper structure of cell membranes and the reconstruction of brain cell connections, as well as reducing inflammation and the risk of stroke.
Nuts are known to reduce the risk of depression, oxidative stress and diabetes, and it is suspected they confer a protective effect against cognitive decline in old age.
They also contain vitamin E which studies suggest can help protect memory and may boost brain power.
Previous research has also shown expectant mothers who eat nuts regularly during early pregnancy have more intelligent children.
But it is the first study to show that even a single intake of walnuts can have important temporary effects on brain power.
Nuts are a good source of minerals such as potassium, magnesium and calcium, which help keep blood pressure under control and allow nutrition to get to the brain.
Researchers said more work was needed to fully understand how walnuts produce such beneficial effects on the brain.
The research was published in the journal Food & Function.
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