Go Nuts

Nourish


You’ve probably heard that nuts are good for you, yet few people eat the recommended 5 servings of nuts a week.

What’s so great about nuts? They contain both monounsaturated and polyunsaturated fatty acids, plus they are low in saturated fats. Research suggests including nuts in your diet can keep your brain healthy and reduce your risk for dementia.

How do nuts help your brain?

Nuts may reduce risk for two important risk factors for dementia: heart disease and Type-2 diabetes. Nuts are also believed to protect cognition. Studies have concluded nuts may have the potential to prevent or slow cognitive decline in at-risk adults.

Nuts might seem like a miracle food, and that’s because they are. Not only are they good for your heart and brain, but they are so satisfying and protein-packed that they can even contribute to weight loss.

How can you get in your 5 servings of nuts each week? Premake a large batch of trail mix each week. Make nuts the base, while also including some of your favorite healthy snacks like popcorn, dried fruits, pretzels, or granola.

References

  • Akter, K., Lanza, E. A., Martin, S. A., Myronyuk, N., Rua, M., & Raffa, R. B. (2011). Diabetes mellitus and Alzheimer’s disease: Shared pathology and treatment? British Journal of Clinical Pharmacology, 71(3), 365–376. doi: 10.1111/j.1365-2125.2010.03830.x
  • Brufau, G., Boatella, J., & Rafecas, M. (2006). Nuts: Source of energy and macronutrients. The British Journal of Nutrition, 96 Suppl 2, S24-28. doi: 10.1017/bjn20061860
  • de Bruijn, R.F., Ikram, M.A. (2014). Cardiovascular risk factors and future risk of Alzheimer’s disease. BMC Medicine, 12(130). doi: 10.1186/s12916-014-0130-5
  • Jenkins, D. J. A., Hu, F. B., Tapsell, L. C., Josse, A. R., & Kendall, C. W. C. (2008). Possible Benefit of Nuts in Type 2 Diabetes. The Journal of Nutrition, 138(9), 1752S-1756S. doi: 10.1093/jn/138.9.1752S
  • O’Brien, J., Okereke, O., Devore, E., Rosner, B., Breteler, M., & Grodstein, F. (2014). Long-Term Intake Of Nuts In Relation To Cognitive Function In Older Women. The Journal of Nutrition, Health & Aging, 18(5), 496–502. doi: 10.1007/s12603-014-0014-6
  • Wengreen, H., Munger, R. G., Cutler, A., Quach, A., Bowles, A., Corcoran, C., Tschanz, J. T., Norton, M. C., & Welsh-Bohmer, K. A. (2013). Prospective study of Dietary Approaches to Stop Hypertension- and Mediterranean-style dietary patterns and age-related cognitive change: The Cache County Study on Memory, Health and Aging. The American Journal of Clinical Nutrition, 98(5), 1263–1271. doi: 10.3945/ajcn.112.051276