Eating a handful of peanuts every day could help improve memory and brain health in older adults, according to a new study from the Institute of Nutrition and Translational Research in Metabolism (NUTRIM) at Maastricht University Medical Center in the Netherlands.
The research, published in the journal Clinical Nutrition, shows that eating unsalted, skin-roasted peanuts daily for 16 weeks increased blood flow in the brain and improved memory.
The study included 31 healthy people aged 60 to 75. Each person ate 60 grams of peanuts a day, which is about two servings. After four months, the researchers found that overall brain blood flow increased by 3.6 percent and verbal memory improved by 5.8 percent.
In addition to these brain benefits, participants also saw improvements in blood pressure. Their systolic blood pressure dropped by 5 mmHg and their pulse pressure went down by 4 mmHg.
Dr. Peter Joris, the lead researcher and associate professor at Maastricht University Medical Center, explained why this matters. Blood flow in the brain is a key part of brain health. It delivers oxygen and nutrients that help the brain function properly.
As we get older, brain blood flow tends to decrease, and this can lead to memory problems or even dementia. So, boosting blood flow could help protect the brain from age-related decline.
What makes this study special is how it was done. It used a type of brain scan called MRI with arterial spin labeling. This technique allowed scientists to carefully measure how much blood was reaching different parts of the brain.
They found that the peanuts didn’t just help overall blood flow—they also improved blood flow in the frontal and temporal lobes, which are areas of the brain important for memory and thinking.
The researchers also tested memory and other thinking skills using a tool called the Cambridge Neuropsychological Test Automated Battery (CANTAB). The results showed that the people who ate peanuts did better on memory tests after the intervention.
Dr. Joris said this was the first time scientists had proven that eating peanuts could improve brain blood flow in older adults. He believes the improvement in memory may be directly related to the better blood flow. The study offers a new look at how regular peanut intake might support brain health.
There’s a reason why peanuts may help. They’re full of healthy nutrients like plant-based protein, unsaturated fats, and polyphenols. They also have L-arginine, an amino acid that supports healthy blood vessels.
For this study, the researchers used skin-roasted peanuts because the peanut skin adds extra fiber and antioxidants, which are known to be good for blood flow and general health.
This was a randomized, controlled crossover trial—considered one of the best types of studies. Participants ate peanuts for 16 weeks, while a control group didn’t. Then, they switched places so that everyone could be compared under both conditions. This design helps ensure the results are reliable.
The study was led by Dr. Peter Joris, and testing was done by Ph.D. student Lucia Kerkhof. Together, they showed that adding peanuts to a daily diet could be an easy and affordable way to support brain function and memory in older adults.
As the global number of people with dementia continues to rise—expected to reach 78 million by 2030 and 139 million by 2050—simple dietary changes like this may offer hope. While peanuts aren’t a cure, they could be part of a healthy lifestyle that helps keep the brain working better for longer.
If you care about dementia, please read studies that eating apples and tea could keep dementia at bay, and Olive oil: a daily dose for better brain health.
For more health information, please see recent studies what you eat together may affect your dementia risk, and time-restricted eating: a simple way to fight aging and cancer.
The study is published in Clinical Nutrition.
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