Nut Consumption for Cognitive Performance: A Systematic Review

This systematic review examined 22 studies, including randomized trials and cohort studies, on the effects of nut consumption on cognitive performance in adults. The findings were mixed, with stronger evidence for walnuts improving cognition, particularly in older adults at risk of decline. Nut bioactive components, such as polyunsaturated fats and antioxidants, may reduce inflammation and oxidative stress, supporting brain health. While benefits were more pronounced in specific populations, methodological inconsistencies across studies limit definitive conclusions. Nuts remain a promising, nutrient-rich food for cognitive support.

Include a moderate amount of nuts, especially walnuts, in your diet to potentially enhance brain health. Consuming about 30 g/day may help maintain cognitive performance, particularly for older adults or those at risk of cognitive decline. While the review provides promising evidence, the findings are inconsistent and depend on study designs. Ensure balanced dietary patterns, and consult a healthcare provider if you have allergies or specific health conditions.