Nuts: Natural Pleiotropic Nutraceuticals

This review highlights the wide-ranging health benefits of nuts, which are rich in unsaturated fats, antioxidants, and bioactive compounds like polyphenols. Nuts improve cardiovascular health by reducing cholesterol, blood pressure, and inflammation. Emerging evidence links nut consumption to better brain health, as they combat oxidative stress and support vascular function. Studies suggest nuts may enhance cognitive performance and reduce the risk of neurodegenerative diseases. However, findings are inconsistent, and more research is needed to confirm their long-term impact on cognitive decline.

Include 30 g/day of nuts, such as almonds, walnuts, or pistachios, in your diet to support heart and brain health. Nuts are nutrient-dense and may improve memory and delay age-related cognitive decline by reducing inflammation and oxidative stress. While evidence for cognitive benefits is promising, it remains preliminary and varies by nut type and population. Balance nut consumption with overall caloric needs and consult a healthcare provider if allergies or dietary restrictions apply.