Munch on walnuts for good memory

According to new research at The University of California, Los Angeles, led by Dr. Lenore Arab, walnuts may improve performance on cognitive function tests, including those for memory, concentration and information processing speed. Cognitive function was consistently greater in adult participants that consumed walnuts, regardless of age, gender or ethnicity.

This cross-sectional study is the first large representative analysis of walnut intake and cognitive function, and the only study to include all available cognitive data across multiple National Health and Nutrition Examination (NHANES) surveys. The NHANES surveys draw from a large sampling of the U.S. population, typically ages 1 to 90 years old. In this study, participants included adults ages 20-59 as well as 60 and over. Dr. Arab and co-researcher Dr. Alfonso Ang found that study participants with higher walnut consumption performed significantly better on a series of six cognitive tests.

Dr. Arab noted that the analysis supported the previous results of animal studies1,2,3 that showed the neuroprotective benefit from eating a less than a handful per day (13 grams) of walnuts.

There are numerous possible active ingredients in walnuts that may be contributing factors in protecting cognitive functions. This includes the high antioxidant content of walnuts (3.7 mmol/ounce), the combination of numerous vitamins and minerals as well as the fact that they are the only nut that contain a significant source of alpha-linolenic acid (ALA) (2.5 grams per ounce), a plant-based omega-3 fatty acid with heart and brain-health benefits.

The study adds to a growing body of research surrounding walnuts' positive effect on reducing cognitive impairment and overall brain health, which includes the possible beneficial effects of slowing or preventing the progression of Alzheimer's disease in mouse models.

ANI