Increasing the consumption of nuts and seeds is beneficial for brain health and reduces the risk of heart disease, thanks to their rich content of omega-3 fatty acids, powerful antioxidants, and anti-inflammatory properties. Nutritionists emphasize that these nutrients help eliminate toxins and neutralize free radicals effectively.
They explain that omega-3 fatty acids play a crucial role in reducing inflammation in blood vessels and throughout the body, while antioxidants safeguard cells from oxidative stress caused by free radicals.
A 2014 study indicated that a higher intake of nuts is associated with improved brain function in older adults, highlighting that nuts and seeds are also excellent sources of the antioxidant vitamin E.
Registered Dietitian Nutritionist Olusola Malomo notes that incorporating nuts and seeds into one’s diet is linked to a decreased risk of heart disease. He points out, “Despite being high in fats, nuts and seeds provide healthy fats such as monounsaturated and polyunsaturated fats, which are lower in unhealthy saturated fats.”
Research has shown that regular nut consumption can reduce inflammation associated with heart disease and diabetes. Varieties like almonds, walnuts, and cashews, along with seeds such as sunflower, chia, and flaxseeds, are rich in protein, fiber, and healthy fats.
Malomo adds that these foods can elevate levels of good cholesterol while lowering bad cholesterol, which may contribute to reduced blood pressure. “A consistent diet that includes nuts can enhance artery health and mitigate inflammation related to heart diseases,” he states.
Describing antioxidants as compounds that neutralize free radicals, Friday Asuqo explains, “As people age, their brains may experience oxidative stress, and vitamin E can support brain health in older adults.” He notes that the vitamin E found in nuts and seeds may also enhance cognitive function and lower the risk of memory-related diseases.
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“The nuts and seeds richest in vitamin E include sunflower seeds, almonds, and walnuts,” he adds. He warns that oxidation can damage cell membranes and other cellular structures, including proteins and lipids. “When oxygen is metabolized, it produces unstable molecules known as free radicals, which can harm DNA and other cells by stealing electrons from them,” he explains.
Supporting this, a study published in the National Library of Medicine titled “Long-Term Intake of Nuts in Relation to Cognitive Function in Older Women” by Okereke Okereke and colleagues, suggests that higher nut consumption is linked to better overall cognitive function in older age and could serve as a simple public health intervention.
The study notes, “A greater long-term intake of nuts was associated with modestly improved cognitive performance across various cognitive outcomes in this cohort. There was an indication that walnut consumption might correlate with better cognitive performance, although drawing firm conclusions is challenging due to the low number of women who consumed walnuts frequently.”
