Nut consumption for vascular health and cognitive function

This narrative review highlights the relationship between nut consumption, vascular health, and cognitive function. Nuts are nutrient-dense, containing unsaturated fats, polyphenols, and arginine, which improve endothelial function and reduce inflammation and oxidative stress. These effects enhance vascular health, potentially improving cerebral blood flow and supporting cognitive performance. Epidemiological studies link regular nut intake to reduced risks of cardiovascular disease and cognitive decline, particularly in aging populations. However, evidence on direct cognitive benefits is limited and requires further research to confirm mechanisms and outcomes.

Consume 30-50 g of unsalted nuts daily as part of a balanced diet to support vascular health and potentially enhance cognitive function. This recommendation is based on evidence suggesting nuts improve blood flow and reduce inflammation, which are critical for brain health. While observational and intervention studies show promise, more targeted research is needed to confirm direct cognitive benefits. Choose a variety of nuts, such as walnuts and almonds, for a diverse nutrient profile.