Walnuts might be the key to cracking open a sharper mind. 

New research suggests that eating a handful at breakfast could give your brain a serious boost, enhancing memory and performance throughout the day.

“This study helps strengthen the case for walnuts as brain food,” said Claire Williams, a professor of neuroscience at the University of Reading who led the research.

The study tracked 32 healthy young adults aged 18 to 30 who ate two different breakfasts on separate occasions: one rich in walnuts and another calorie-matched but nut-free.

The walnut-eaters started their day with the same three-ingredient recipe: 50g (1.76oz) of walnuts mixed into muesli and yogurt.

Over the next six hours, participants completed cognitive tests while their brain activity was monitored.

The results were clear. Those who ate the walnut breakfast in the morning had quicker reaction times and better memory performance later in the day compared to the nut-free breakfast. 

“A handful of walnuts with breakfast could give young adults a mental edge when they need to perform at the top of their game,” Williams said. “It’s particularly exciting that such a simple dietary addition could make a measurable difference to cognitive performance.”

While further study is needed to fully unravel how walnuts work their brain-boosting magic, the researchers believe their unique blend of nutrients — including omega-3 alpha-linolenic fatty acids, protein and polyphenols — may play a key role in enhancing cognitive performance.

Brain activity recordings taken during the study also showed changes in neutral activity that suggest walnuts may help the brain work more efficiently during challenging mental tasks.

Additionally, blood samples revealed positive shifts in glucose and fatty acid levels, both of which are crucial factors in supporting brain function.

Beyond the brain

The benefits of walnuts don’t stop at the brain. These nutrient-packed powerhouses are considered a superfood that supports whole-body health. 

Walnuts are considered a “heart-healthy food” by the American Heart Association thanks to being rich in omega-3 fatty acids, which may help lower levels of “bad” cholesterol and improve other cardiovascular risk factors. 

Researchers have found that walnuts have more antioxidants than other commonly eaten nuts, which can lower blood sugar levels and reduce your risk of type 2 diabetes. 

The polyphenols in walnuts can also help fight oxidative stress and inflammation, which is the root of many chronic conditions, including heart disease, Alzheimer’s and even some cancers. 

Studies suggest that consuming walnuts as part of a healthy diet supports gut health due to their prebiotic potential, which may promote the growth of beneficial bacteria. 

Other research has linked walnuts to supporting weight management, mental health, skin quality and even sperm vitality. 

Nutty advice 

Want to start adding walnuts to your routine? The 2020-2025 Dietary Guidelines for Americans recommend about 5 ounces of nuts, seeds and soy products per week for a 2,000-calorie diet.

A single serving of walnuts — roughly one ounce — packs in 2 grams of fiber, 4 grams of protein, 18 grams of fat, and about 190 calories.

Before you worry about the calorie count, keep in mind that those healthy unsaturated fats help keep you full longer, making them a satisfying snack.

Plus, research shows that much of the fat in walnuts is locked in their tough-to-digest cell walls, meaning your body doesn’t absorb all the calories. In fact, one study found that despite an ounce of walnuts containing 190 calories, only about 145 are actually usable.