Going Nutty Over Nuts

Nuts are a no-brainer.

As I open the book of my childhood memories, I recall my truly nutty lifestyle. Right from my mother giving me a handful of nuts every morning to enjoying her treasured Indian desserts kheer and halwa garnished with diced almonds and pistachios. Back then knew my young unsophisticated pallet was not a fan of these nuts. I would painstakingly swallow the almonds put in front of me, while I conjured up master plans on ways, I could bribe my siblings to eat them for me before my mother saw. Fast-forward, a few years later, the ugly head of nuts would resurface every morning as my mother told me that I needed them to endure my chemotherapy treatments. Little did I know that my mother was offering me the blessings of good health in the form of tiny nuts. Whether sprinkled in cereals and salads, crushed in milk, mixed in trail mixes, nuts are truly nature’s powerhouse of essential proteins, carbohydrates, omega-3 fatty acids, fiber, minerals, and vitamins.

The versatility of nuts is beyond comparable to any other food; they are convenient to store, do not spoil easily, do not need to be cut, peeled, or cooked, simply ready to eat at all times. However, not all nuts are created equal, especially when it comes to brain health. Each type of nut comes with a unique nutritional value and when eaten together provide a variety of essential nutrients. The following are a few super nuts linked to improved brainpower.

Walnuts

Walnuts are a rich source of fiber, protein, and omega-3 fatty acids. A study conducted at the University of California, Los Angeles (UCLA) in 2015 linked the consumption of walnuts with improved cognitive function and memory performance. In fact, walnuts are the only nut that contain a significant amount of omega-3 fatty acid called alpha-linolenic acid (ALA) which helps reduce blood pressure and protect arteries and bones. Just a one-ounce serving of walnuts daily can provide the body with 2.5 grams of ALA. Walnuts are a perfect evening snack as they contain a natural hormone called melatonin. Melatonin helps regulate our sleep-wake cycle to promote a transition to restful consistent sleep.

Almonds

My childhood days were incomplete without watching my mother soak a bowl of almonds before going to bed. The nuts are the secret to great skin, good digestion, and improved brain function as they are packed with essential nutrients like vitamin E, magnesium, biotin, and riboflavin. A study by the Almond Board of California discovered a boost in important gut bacteria, such as Bifidobacteria and Lactobacillus, in participants who consumed almonds daily for six months. Did you know that consuming just five almonds daily can help improve brain power and alertness?

Peanuts

Peanuts have brain-boosting healthy fats that are high in folate – an essential mineral for brain development that reduces cognitive decline. In fact, peanuts are the only nuts that contain an important non-flavonoid antioxidant called Resveratrol that promotes the breakdown of the beta-amyloid protein which forms plaques in Alzheimer’s patients. Simply adding the humble crunchy peanuts can bring life to various savory and sweet dishes.

Pistachios

Pistachios are low-calorie nuts, full of fiber and proteins that make you feel fuller longer. Researchers at the Loma Linda University found that consuming pistachios daily helped improve learning, memory, and recall in the brain. No wonder my mother would hand me a few of these before any major test. Interestingly, one serving of pistachios (1 oz or about 49 nuts) has six grams of proteins equivalent to one egg. So if you are on a time crunch in the morning, grab a few pistachios and crunch on them. Not only are pistachios brain superfoods, but they are also a fantastic source of prebiotics. Prebiotics are dietary fibers that promote good bacteria in the gut and a healthier digestive system.

So you see, it’s totally worth going nuts over nuts. If you haven’t gone nuts yet, here are some ways to start your nutty journey.

1. Add a mix of crushed nuts to your morning cereal or yogurt bowl.
2. Sprinkle nuts on your salads.
3. Enjoy a bar of dark chocolate with your favorite type of nut.
4. Try making your own trail mix with your favorite nuts.

Not only are nuts a healthy alternative to satisfy food cravings, but they also provide the body with the essential proteins, fiber, monounsaturated and polyunsaturated fats, vitamins, and minerals. There is no doubt that the best disease fighters are already in our pantry and therefore, in the words of Dr. Dagfinn Aune, a research at the Imperial College of London, “If you don’t have allergies, go nuts”.

Incorporate nuts into a super healthy dinner.