Nuts About Brain Health
Nuts are kind of like nature’s own vitamin supplement, as they are tightly packed with ~28 essential nutrients, including healthy fats, vitamins and minerals, protein and fibre.
Not only do nuts come in different shapes and sizes and have unique flavour profiles, but they also contain different levels and combinations of micronutrients.
Due to the protein and fat content, nuts can act as a great alternative to meat consumption when in conjunction with other plant-based protein sources such as seeds and legumes.
Nuts are nutrient-rich powerhouses that fuel our bodies with the good stuff; in addition, research has linked the regular consumption of nuts to improvements in our cognition and mood.
Nuts improve blood flow, reduce cell damage and inflammation and improve immunity which can be preventative in reducing age and inflammatory-related diseases such as dementia.
Regular consumption of nuts can improve our cognition and boost our learning and memory skills.
Nutrients in walnuts have been shown to protect key brain cells that are important for our memory.
The nutrients in nuts help produce the ‘feel-good’ or ‘happy’ hormone serotonin.
The healthy fats and antioxidant phytochemicals in nuts play a protective role against depressive symptoms.
Research has shown that low levels of selenium can lead to increased reports of anxiety, depression and tiredness. At the same time, an increase in the intake of selenium has been linked with a general elevation of mood in those with deficiencies.
Brazil nuts are so rich in selenium that snacking on just two Brazil nuts will provide you with 100% of your recommended dietary intake (RDI).
8 easy ways to add nuts to your diet
Using nuts as a yoghurt topper
Adding to your morning smoothie for a creamy consistency
Spread nut butter on toast for a hearty start to the day
Spread nut butter on fresh fruit such as apple or banana for a snack with longer lasting fullness
Adding to salads or stir frys for an extra crunch
Adding to homemade bread, cakes or muffins
Stuff dates with nut butter for a easy on-the-go snack
Adding to cereals, porridge or morning muesli for a more filling brekkie