Many people to this day avoid eating nuts because they view them as high calorie and high fat (umm...probably because the medical establishment said that for years). However, studies in the past decade repeatedly found that frequent nut consumption has health benefits.
A recent study found that high consumption of nuts is associated with a lower risk of dementia (about 12% lower risk than in those not consuming nuts). The researchers found that the protective effect was strongest in those who consumed up to a handful of unsalted nuts daily, especially if they were unsalted. However, consuming more than a handful of nuts per day did not have additional benefits.
From the science news website PsyPost: Can a handful of nuts a day keep dementia away? Research suggests it might
A new study, published in the journal GeroScience, highlights a promising link between nut consumption and a reduced risk of dementia. The findings suggest that middle-aged and older adults who regularly consume nuts have a 12% lower chance of developing dementia compared to non-consumers. This protective effect was particularly strong for those who consumed up to a handful of unsalted nuts daily, which appeared to yield the most significant cognitive benefits.
Dementia is a broad term used to describe a decline in cognitive abilities severe enough to interfere with daily life. It typically affects memory, thinking, and social skills, leading to difficulties in reasoning, communication, and self-care. Dementia is not a single disease but rather a collection of symptoms caused by various underlying conditions, including Alzheimer’s disease, vascular dementia, and frontotemporal dementia. As dementia progresses, individuals may lose the ability to perform everyday tasks, recognize loved ones, or control their emotions, significantly impacting their quality of life and that of their caregivers.
The growing prevalence of dementia presents a significant challenge worldwide. Currently, over 50 million people are living with dementia, and that number is expected to triple by 2050. Despite advancements in medical research, there is no cure for dementia, and treatment options offer only modest benefits in managing symptoms. Consequently, there is a pressing need for effective prevention strategies to delay or reduce the onset of cognitive decline. This need has led researchers to focus on lifestyle factors—particularly diet—as potential ways to support brain health.
Dietary choices have emerged as promising areas for dementia prevention, especially diets rich in plant-based foods known for their antioxidant and anti-inflammatory properties. The Mediterranean diet, which emphasizes fruits, vegetables, whole grains, and healthy fats, has been associated with a lower risk of dementia. Nuts, a staple in this diet, are nutrient-dense foods packed with healthy fats, vitamins, minerals, and antioxidants that may support brain function.
However, previous studies on nuts and cognitive health have shown inconsistent results, creating a gap in our understanding of their specific impact on dementia risk. The new study aimed to address this uncertainty by examining whether regular nut consumption might be linked to a reduced risk of all types of dementia.
To investigate this, researchers drew on data from the UK Biobank, a large health database that tracks over half a million people. They selected 50,386 participants between the ages of 40 and 70 who provided data on their nut consumption, lifestyle habits, health status, and dementia diagnoses.
Importantly, anyone who reported having dementia at the beginning of the study was excluded to ensure the results accurately reflected new dementia cases. Nut intake was assessed using the Oxford WebQ, a dietary questionnaire asking participants how often they consumed various foods, including nuts.
The researchers divided participants into two main categories: those who ate nuts daily and those who did not consume nuts at all. Additionally, for a more detailed analysis, they further categorized nut consumption into three groups based on intake: no consumption, up to one handful per day, and more than one handful. This approach allowed researchers to compare different levels of nut intake to understand whether higher consumption offered increased protective effects.
By the study’s end, 2.8% of participants, or 1,422 individuals, were diagnosed with dementia. When researchers compared nut consumers to non-consumers, they found that regular nut intake correlated with a 12% reduced risk of dementia. The effect remained significant even after accounting for factors like age, sex, body mass index, education, and lifestyle.
This association was particularly strong for those who ate up to one handful of nuts daily, which seemed to offer the most substantial protection. Unsalted nuts, such as almonds and cashews, appeared to be more beneficial than salted or processed nuts. Interestingly, the study found no additional benefits for consuming more than one handful per day, suggesting that moderate intake might be sufficient to obtain the potential neuroprotective effects of nuts.
Beyond the primary findings, the researchers observed that the link between nuts and reduced dementia risk was stronger in some subgroups. Women, older adults, nonsmokers, and individuals with lower-risk lifestyle factors—such as moderate alcohol consumption, regular physical activity, and healthy sleep patterns—seemed to benefit most from nut consumption. However, the benefits were consistent across various demographic and health backgrounds, indicating that nuts might help lower dementia risk for a broad population.
Despite these promising results, the study had several limitations. Firstly, the data on nut consumption relied on self-reported dietary assessments, which can sometimes be inaccurate due to memory lapses or participants’ tendency to report healthier behaviors.
Additionally, the study was observational, meaning it can only show associations rather than prove that nuts directly lower dementia risk. Other unmeasured factors could influence the findings, although researchers made significant adjustments for known lifestyle and health variables.