The similarity between the shape of a walnut and the human brain is not by chance, indeed it’s a clue from nature that which body organ can be most benefited by eating walnuts.
Bioactive compounds and nutrients in Walnut and brain health
Walnuts contain many important nutrients and bioactive compounds, including alpha-linolenic acid (ALA), linoleic acid (LA), vitamin E, folate, polyphenols (such as ellagitannins, ellagic acid monomers, polymeric tannins, flavonoids), carotenoids, alkaloids, melatonin, pectin and minerals. ALA plays a significant role in boosting brain health; in humans, it is converted into essential polyunsaturated fatty acids (PUFAs) such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the liver. Both EPA and DHA play multiple roles in brain health. They reduce oxidative stress, improve immunity and maintain the stability of neuronal membrane. Polyphenols participate in improving primary and secondary memory functions by promoting calcium homeostasis. Besides endogenous melatonin synthesized by the pineal gland, walnut is another source of this bioactive compound. Melatonin is another bioactive compound found in walnuts. Melatonin is not only responsible for regulating the sleep-wake cycle but also for preventing degeneration of neurons and amyloid plaque (an abnormal clump of protein called beta-amyloid), leading to cognitive impairment and dementia.
Walnuts and cognitive functions
Intake of walnuts has been shown to improve cognitive functions in older adults. This improvement in cognition may be a direct effect of vasodilatation caused by a walnut-enriched diet. A cohort study reported improvement in processing speed and memory due to walnuts in the diet. Similarly, a higher intake of walnuts substantially improved working memory in individuals who consumed a Mediterranean diet. The same study also demonstrated that the Mediterranean diet reduced the risk of stroke by 46%, which establishes the association between age-related cognitive decline and vascular decline. Cognition is crucial for school and college students as it directly impacts their academic success, learning ability, and overall well-being. Strong cognitive skills enable students to adapt to the demands of higher education. Daily intake of 60 g of walnuts for eight weeks improved reasoning ability in young and healthy college students.
Conclusion
Scientific evidences coupled with nature’s clues highlights the importance of walnuts for cognitive functions and brain health. Among the 1113 food samples obtained from the US Department of Agriculture and Nutrient Analysis Program to measure and compare the concentration of antioxidants in these food samples, walnuts were ranked second with the best antioxidant capacity among dry fruits. This further proves their role in stress and age-related decline in brain function
For Further Reading
- Beneficial Effects of Walnuts on Cognition and Brain Health
- Role of Walnuts in Maintaining Brain Health with Age
- A cross sectional study of the association between walnut consumption and cognitive function among adult us populations represented in NHANES
- Effect of a 2-year diet intervention with walnuts on cognitive decline. The Walnuts And Healthy Aging (WAHA) study: a randomized controlled trial
- Content of redox-active compounds (ie, antioxidants) in foods consumed in the United States