Are Almonds good for the brain?
There are several studies that show a close relationship between the consumption of nuts and the improvement of brain functions. They are also associated with a longer life expectancy.
Today we will talk about nuts, especially almonds and the benefits that this food has for our brain and our body.
Are Almonds good for the brain?
Almonds are good food for the brain. Its consumption can reduce the risk of degenerative diseases such as Alzheimer’s because it helps to increase brain function so that the brain remains fully active.
Nuts are a true wonder of nature. They contain an enormous amount of nutrients, including magnesium, phosphorus, potassium, vitamin E and vitamins of the complex B. All this makes them foods that should be included in the regular diet.
Nuts contribute to maintaining the proper functioning of the cardiovascular system. This, in turn, affects good brain health. It is because when the body’s organs have a good supply of blood and oxygen, it improves the functioning of the brain.
There are several investigations in this regard that prove that the regular consumption of walnuts, almonds, peanuts, pistachios, hazelnuts and all kinds of nuts is associated with lower mortality and a lower risk of cardiovascular and nervous diseases. Let’s look at this in more detail.
A relevant investigation
At Loma Linda University Health University, United States, research was conducted on the relationship between brain health and the consumption of nuts. The study was based on a group of people who consumed nuts. Among them, walnuts, almonds, pistachios, peanuts, etc.
These people had several electroencephalograms performed. These tests revealed that consuming nuts increased the length of brain waves. Likewise, they detected that the production of Delta waves and Gamma waves increased.
Dr Lee Berk, director of the research, indicated that nuts stimulated the frequency of brain waves. The effect of this is an improvement in cognitive processes, memory and mood.
Walnuts, a superfood
Walnuts are one of those dried fruits that generate enormous benefits for the brain. They are high in vitamins and minerals, but stand out particularly for the high levels of vitamin E in their composition.
Vitamin E has a high antioxidant effect. In the same way, it is a source of polyunsaturated fatty acids, among which omega 3 and omega 6 stand out. These are essential for neuronal and central nervous system functioning.
Walnuts also contain folic acid, which reduces the risk of stroke. Additionally, due to their high melatonin content, they could promote restful sleep.
Almonds, another of the nuts that benefit the brain
Almonds are another of those nuts that have a positive impact on brain health. They have a high phosphorus content, something like 481 milligrams for every 100 grams of almond. This element improves intellectual performance.
At the University of Illinois (Chicago, USA) a study was carried out on the effect of almond consumption on intellectual performance. It was found that those who consumed a handful of these nuts a day solved memory tests more correctly.
It is advisable to eat at least 8 almonds a day, between meals. For greater effectiveness, accompany them with a cup of green tea. The latter is rich in polyphenols, which are good antioxidants.
Peanuts, also good for your brain
A study on peanut consumption was carried out at the School of Health Sciences at the University of South Australia. The director of the research, Alison Coates, indicated that this nut has great effects on brain health.
The study reached an interesting conclusion: consuming 30 grams of peanuts per day helps lower cholesterol levels and improves brain functions. This equates to roughly 30 grains of this nut.
Peanuts have compounds (such as arginine) that make for better blood flow, according to academic publications. This vasodilation favors all brain functions and allows for better performance in cognitive activities.
Two inspiring research
Research by the Harvard University School of Public Health was published in 2015. In this it was found that the consumption of nuts and life expectancy were related.
They were able to prove after 30 years of study that daily nut intake lowered the mortality rate by up to 20 percent. Those who ate more than four days a week with this form of food had higher survival rates.
A similar finding was drawn by another study released by the prestigious American Journal of Clinical Nutrition in 2015. In this scenario, walnuts in a healthy diet have been shown to help minimize the risk of suffering from different diseases.
Almonds to improve memory
In order to improve memory, almonds should be consumed daily. However, we usually add them to our recipes only on special occasions. Eating at least two almonds a day greatly improves memory and overall brain health. This protein and vitamin E-rich food may even increase your intelligence quotient (IQ) and improve your mood.
Almonds provide the brain with necessary nutrients that enhance the brain’s power and ability to memorize things. This dried fruit contains phenylalanine, and this substance has been shown to work in conjunction with our cognitive processes and promote healthy neurological function.
This chemical easily passes through our bloodstream to our brain and stimulates the production of hormones that naturally stabilize the mood such as adrenaline, norepinephrine, and dopamine.
These same hormones also help reduce body pain and mental exhaustion. Although studies are still being done on this, it is believed that almonds could also help treat some symptoms of Parkinson’s disease.
Almonds contain another element that increases brain activity called riboflavin as well as L-carnitine. The latter is important for the brain because it helps to make it possible to metabolize acetyl-L-carnitine transferase which supports choline metabolism. Our brain uses choline to prevent any neuronal degeneration.
The L-carnitine found in almonds and other nuts also helps release acetylcholine, which is essential for good memory. Riboflavin, like L-carnitine, are present in almonds, which stimulate neuronal activity in the brain and favor the creation of permanent connections between neuronal cells, which translates into a more optimal functioning of our memory.
It should be mentioned that although these effects are not instantaneous, they may be noticeable 3 or 4 weeks after starting the daily consumption of almonds.
Studies show that adding almonds to your daily diet can help increase satiety and thus prevent weight gain. Almonds can also do wonders for your heart health as they have been shown to lower bad cholesterol (LDL) levels as well.
All without the need for dangerous pills, just a handful of almonds a day. In addition to its memory benefits, almonds have also been shown to be effective in treating heart disease, obesity, and blood pressure, to name a few.
In the same way, they are highly recommended for pregnant women, since the consumption of this food promotes the proper development of the fetal nervous system and maintains the woman’s brain functions in an optimal state.
They also turn out to be an ideal snack for children, since at the same time they receive essential nutrients, an appropriate mental-cerebral evolution is promoted in a key period in brain development.
Other benefits of almonds
1. Helps prevent heart disease and attacks
Two of the chemical compounds in almonds are beneficial fatty acids (the same as you will find in olive oil), and antioxidants that will support heart health.
Almonds are responsible for supplying antioxidants, which will be responsible for improving the health of the arteries and reducing inflammation.
They are also responsible for carrying the nutrition of essential nutrients for health such as: magnesium, copper, manganese, calcium and potassium. They are also good for cholesterol levels and blood pressure.
2. A healthy skin
If what you are looking for is a smooth and perfect skin for this summer, almonds are the perfect solution. Thanks to the source of vitamin E that will keep the skin nourished and help reduce signs of aging.
It contains quercetin and kaempferol which are compounds that fight skin cancer. By consuming almonds your skin will stay hydrated, your circulation will improve.
3. Prevents diabetes
They will help slow the rate at which glucose is released into the bloodstream. It also prevents insulin resistance. The risks of diabetes such as: unhealthy body weight, inflammation and high levels of oxidative stress are reduced thanks to this food.
4. Increases absorption of nutrients
Our body needs a certain amount of fat to properly absorb nutrients such as vitamins A and D. Almonds help reduce acid accumulation and pH balance in the body. A healthy pH is necessary for good digestion, immunity, and disease prevention.
The nutrients they contain help regulate enzymes, which are responsible for the extraction of nutrients and synthesis of cholesterol.
5. Keeps bones healthy
As we already mentioned, they have a great source of minerals such as magnesium and phosphorus, these nutrients are essential for the construction and maintenance of both teeth and strong bones. Almonds also help prevent cavities and fight it. It reduces the risk of bone fractures and of course helps fight osteoporosis.
Now that you know some of the benefits they have, you can’t stop including them in your day-to-day life. The best of them? You can include them in any way either as a snack, in your salads, in smoothies and you can even buy almond milk.
Many of the beauty products bet on this seed and its benefits for the skin, that is why you will also find almond hand and body creams, a delight!
FAQS: Almonds good for brain
Is almond really good for brain?
Almonds are considered one of the best foods for the brain. They contain riboflavin and carotene, two key nutrients for neurological activity and to prevent the deterioration of our brain.
Do almonds make you smarter?
The phenylananine contained in almonds has the ability to stimulate the brain to generate dopamine, adrenaline and norepinephrine, neurotransmitters that enhance good mood. They also contain a large amount of ribloflavin that enhances memory.
Which nut is good for the brain?
Walnuts help develop memory and promote learning, in addition, they are a natural antidepressant since their high content of omega 3 favors the production of serotonin, a substance that increases the feeling of well-being and happiness.
How many almonds can I eat in a day?
A 25 g serving of shelled almonds provides 42% of the recommended daily intakes of vitamin E for the study population.
Does almonds sharpen your brain?
One of the most important properties of almonds is that it is an excellent food for the brain. Its consumption can reduce the risk of degenerative diseases such as Alzheimer’s because it helps to increase brain function so that the brain remains fully active.
References
Kalita, S., Khandelwal, S., Madan, J., Pandya, H., Sesikeran, B., & Krishnaswamy, K. (2018). Almonds and Cardiovascular Health: A Review. Nutrients, 10(4), 468. https://doi.org/10.3390/nu10040468
Kamil, A., & Chen, C.-Y. O. (2012). Health Benefits of Almonds beyond Cholesterol Reduction. Journal of Agricultural and Food Chemistry, 60(27), 6694–6702. https://doi.org/10.1021/jf2044795
Soriano-Hernandez, A. D., Madrigal-Perez, D. G., Galvan-Salazar, H. R., Arreola-Cruz, A., Briseno-Gomez, L., Guzman-Esquivel, J., … Delgado-Enciso, I. (2015). The Protective Effect of Peanut, Walnut, and Almond Consumption on the Development of Breast Cancer. Gynecologic and Obstetric Investigation, 80(2), 89–92. https://doi.org/10.1159/000369997
