Our grandparents and parents have always told us that eating a handful of almonds a day helps to improve memory.
However, are almonds really beneficial for your brain health?
Almonds are widely regarded as one of the world’s healthiest and most nutritious foods. These nuts are packed with a wide range of nutrients, vitamins, minerals, antioxidants, fibre and healthy fats. You might know almonds as the food that keep you full and energized, but they can do a lot more than that. Almonds are not only tasty and good for the body, but they also have a number of benefits for your brain health.
Almonds, unsurprisingly, are high in antioxidants and nutrients that support brain health. Antioxidants are critical for preventing free radical damage in the brain, leading to degenerative diseases like Alzheimer’s. In addition, almonds also contain monounsaturated fats, which help with the brain’s cognitive function.
After extensive research, I have compiled a list of benefits of almonds for your brain.
Also read: 8 Best Dry Fruits That Boost Your Brain Function
8 Benefits of almonds for your brain
Improve your brain performance
Almond contains a vital brain nutrient called L-carnitine, which have been shown to increase brain activity and prevent neurological decline.
According to studies, L-carnitine is well established to improve brain performance.
It has been found to play an important role in brain function. It helps to improve learning and memory, reduce brain damage caused by alcohol consumption, and improve the symptoms of Alzheimer’s disease.
The human body makes its own supply of L-carnitine, however, production diminishes with age. This is why eating almonds become more critical for a healthy brain as you age.
Protect your nervous system
Almonds are a good source of riboflavin, also known as vitamin B2. It is one of the essential vitamins for the body and especially for the brain.
Studies have shown that riboflavin has neuroprotective potential, which means that it can regenerate the nervous system cells, structure and function.
Riboflavin also has been discovered to reduce oxidative stress, mitochondrial dysfunction, neuroinflammation, and glutamate excitotoxicity, all of which are involved in the development of Parkinson’s disease, migraine headaches, and other neurological disorders.
Also read: The 11 Best Types of Almonds, You Are Going to Love!
Prevent cognitive impairment
Cognitive impairment is defined as any deviation, disruption, or decline in cognitive functions such as learning, thinking, reasoning, and judgement. These problems can be temporary, or they can last a lifetime.
Almonds are high in vitamins, particularly vitamin E, which has been linked to a number of benefits for brain, including the prevention of neurological degeneration and cognitive impairment.
Vitamin E is an antioxidant that protects cells from oxidative stress caused by free radicals(harmful molecules). The brain is highly susceptible to oxidative stress, which increases during ageing and is considered a significant contributor to neurodegeneration.
According to research, tocopherols and tocotrienols, two major components of vitamin E, are effective in slowing the progression of dementia from its early stages of mild cognitive impairment (MCI).
Help in brain development
It’s no doubt that almonds are one of the best nuts that women can consume during pregnancy.
All thanks to the folate in almonds.
In recent years, folate has gained prominence as a critical nutrient. It is necessary not only for the development of the fetus but also for proper brain development.
As a matter of fact, it is so crucial that the FDA recommends that women who are pregnant or planning to become pregnant should have a folate intake of 400-500mcg per day, and almonds are a great way to get it.
Furthermore, studies have shown that adequate folate levels are essential for brain function, and low folate levels can result in neurological disorders, such as depression and cognitive impairment.
Also read: 8 Powerful Reasons To Eat Almonds During Pregnancy
Reduces brain shrinkage
When it comes to brain food, almonds are undeniable. Almonds, in fact, are high in omega-3, which is one of the essential nutrients for brain health.
About 60% of your brain is made of fat, and half of that fat comprises omega-3. Your brain uses omega-3 to build brain and nerve cells and slow brain shrinkage.
According to studies, omega-3 fatty acids have been linked to improved thinking skills, memory, and behaviour in humans and mood disorders like depression.
Aid in memory enhancement
According to some sources, eating almonds increases ACh acetylcholine levels, which helps in memory enhancement.
Acetylcholine is a neurotransmitter that assists your neurons in effectively communicating. A lack of acetylcholine can cause “brain fog,” a condition in which thinking becomes hazy or confused. It can also cause headaches and cognitive decline in the long run, which can lead to disease.
Furthermore, good levels of acetylcholine also help you have a sharp mind in your old age.
Helps to fight mental disorders
Did you know that eating a handful of almonds a day can help you combat mental disorders such as anxiety and depression?
Yes, that is correct!
Almonds are a good source of magnesium, providing more than half of the daily value in just 100g.
Magnesium is one of the essential minerals for human health. It is required for over 300 biochemical reactions in the human body. There is substantial evidence that suggests that eating almonds can help with chronic pain and comorbid psychiatric disorders such as migraine and depression.
Furthermore, some research suggests that magnesium positively impacts post-stroke outcomes and can be an essential dietary strategy for stroke prevention.
Also read: 20+ Amazing List Of Dry Fruits Name To Include In Your Diet
Boost oxygen transportation to the brain
You might not know, but your brain needs iron to work efficiently. If you don’t get enough iron, your brain may not function properly, affecting motor function, cognition, and social behaviour.
Since the iron in brain is primarily up-taken from the blood, the brain iron status is directly affected by peripheral iron levels and nutrition.
Almonds are high in iron which helps the brain with the proper oxygen transportation. It also help in DNA synthesis, mitochondrial respiration, myelin synthesis, neurotransmitter synthesis and metabolism.
How to eat almonds for the brain?
The great thing about almonds is that you can eat them in various ways, and they will benefit you in every way. You can eat them raw, roast them, soak them overnight or use them in your favourite recipes.
However, most nutritionists recommend soaking almonds before eating them because it removes the toxins from the skin, makes them easier to digest, and aids in better nutrient absorption.
Eating just 5-6 almonds regularly can heavily improve your brain health.
Furthermore, always choose the good quality almonds and the least processed ones as they have a longer life span.
Final words
Almonds are indeed a healthy and beneficial dry fruit that can definitely improve the health of your brain. The 8 benefits I’ve listed in this article should give you plenty of reason to start eating more almonds.
To get almonds into your diet, try adding them to salads or smoothies, or enjoy them in the breakfast.
I hope you found this article helpful! If you did, share it with your friends.
Frequently asked questions(FAQs)
Almonds are a great source of essential nutrients such as vitamin E, magnesium, omega-3 and antioxidants that have been shown to increase children’s IQ and overall brain health in studies.
Soaking almonds removes harmful toxins from their skin and makes them easier to digest. Furthermore, it aids in the better absorption of nutrients in the body, which benefits your brain health directly.
How many almonds one should eat is determined by a variety of factors, including daily calorie intake and health status. However, according to dietary guidelines, eating 23 almonds per day is safe for the average person.
However, due to the calories in almonds, eating this amount of almonds on a daily basis may result in weight gain. As a result, I recommend eating 8-10 almonds per day. This amount of almonds will be enough to provide you with all of the nutrients and brain-boosting benefits that almonds have to offer.
Almonds are popularly known as badam in Asian countries, such as India, Nepal, and Pakistan.
It is best to eat almonds in the morning after soaking them overnight to get the most benefits and absorb the most nutrients.
