A new study from the University of Reading suggests that eating walnuts for breakfast may help improve brain function throughout the day in young adults. The research, published in Food & Function, found that consuming walnuts in the morning led to faster reaction times and better memory performance later in the day compared to eating a breakfast without nuts.
The Study: How Walnuts Affect Brain Performance
The study involved 32 healthy young adults aged 18–30. Each participant ate two different breakfasts on separate days:
- A walnut-rich breakfast (50g of walnuts mixed with muesli and yogurt).
- A calorie-matched breakfast with the same energy content but without walnuts.
After eating, participants completed various cognitive tests over the next six hours while researchers monitored their brain activity.
The results showed that eating walnuts improved mental performance in two key ways:
- Faster reaction times throughout the day.
- Better memory performance later in the day.
Why Walnuts Might Boost Brain Power
Brain activity recordings revealed that walnuts may help the brain work more efficiently when faced with mental challenges. Additionally, blood tests showed positive changes in glucose and fatty acid levels, which are important for brain function.
Researchers believe that walnuts’ unique mix of nutrients and bioactive compounds—including:
- Omega-3 fatty acids (alpha-linolenic acid), known for supporting brain health.
- Protein, which fuels cognitive performance.
- Polyphenols, plant compounds with antioxidant effects.
These nutrients might work together to enhance focus, memory, and mental clarity.
A Simple Addition to a Brain-Boosting Diet
Professor Claire Williams, who led the study, described walnuts as a potential “brain food” for young adults. She noted that something as simple as adding walnuts to breakfast could provide a mental advantage during a busy day.
“This study helps strengthen the case for walnuts as brain food,” she said. “A handful of walnuts with breakfast could give young adults a mental edge when they need to perform at the top of their game.”
More Research Needed
While this study is promising, researchers emphasize that more work is needed to fully understand why walnuts have these benefits and whether their effects last beyond a single day.
Previous research has already linked regular nut consumption to better brain health, but this is the first study to examine the immediate effects of walnuts on cognitive function in young adults.
For now, adding a handful of walnuts to your breakfast could be an easy and tasty way to support mental sharpness and memory throughout the day.
The research findings can be found in Food & Function.
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