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Nuts For Brain Health!

By Karen Merzenich on August 25, 2010

Many people think that eating nuts is good for your brain. This is true, but not all nuts are created equally. There is great variation in the health benefits to be found in different types of nuts, especially from a brain health perspective.

• Walnuts are the top nut for brain health. They have a significantly high concentration of DHA, a type of Omega-3 fatty acid. Among other things, DHA has been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or ameliorate age-related cognitive decline. One study even shows that mothers who get enough DHA have smarter kids. Just a quarter cup of walnuts provides nearly 100% of the recommended daily intake of DHA.
• Almonds and Hazelnuts are two of the most concentrated sources of vitamin E available, and vitamin E intake is generally associated with less age-related cognitive decline. In one study, participants who received vitamin E improved statistically and clinically in some memory and verbal measures, while participants who received a placebo did not. 1/4 cup of almonds or hazelnuts packs in nearly 50% of the RDA for vitamin E.
• Peanuts have not been extensively studied as a brain healthy food, but there is good reason to believe that they offer brain benefits. Peanuts are high in niacin (1/2 cup of peanuts offers about 50% of the RDA for niacin.) Studies have correlated niacin deficiencies with a higher incidence of cognitive decline and Alzheimer’s. There has also been preliminary research that suggests that eating peanuts may help stave off Parkinson’s.

Other nuts like pecans, chestnuts, and cashews are often mentioned as having brain health benefits. However, there are little or no published scientific studies to back up those claims, so we’ll have to wait on further research to be sure.

Of course, nuts are high in calories. Many worry that the proven health benefits of eating nuts will be outweighed by the increase in caloric intake and potential weight gain. Interestingly, studies have shown that people who regularly eat nuts actually weigh less than their nut-free counterparts. This is a correlation, not a cause and effect, so I’m not suggesting that adding nuts to your diet will help you lose weight. However, I have found that when I’m hungry between meals, grabbing 6-10 roasted almonds helps stave off hunger better than most other snacks I’ve tried, and gives me those brain benefits at the same time.

REFERENCES

Here are links to the PubMed abstracts of studies referenced in this article:

1. Maternal docosahexaenoic acid-enriched diet prevents neonatal brain injury.
2. Omega-3 polyunsaturated fatty acids and depression: a review of the evidence.
3. Serum phospholipid docosahexaenonic acid is associated with cognitive functioning during middle adulthood.
4. Maternal supplementation with very-long-chain n-3 fatty acids during pregnancy and lactation augments children’s IQ at 4 years of age.
5. Essential fatty acids and the brain.
6. Grape juice, berries, and walnuts affect brain aging and behavior.
7. Vitamin E use is associated with improved survival in an Alzheimer’s disease cohort.
8. A vitamin/nutriceutical formulation improves memory and cognitive performance in community- dwelling adults without dementia.
9. Better cognitive performance in elderly taking antioxidantvitamins E and C supplements in combination with nonsteroidal anti-inflammatory drugs: the Cache County Study.
10. Dietary niacin and the risk of incident Alzheimer’s disease and of cognitive decline.
11. Follow-up study of early-life protective and risk factors in Parkinson’s disease.
12. Nut Consumption and Weight Gain in a Mediterranean Cohort: The SUN Study.

Possibly Related posts:

1. Bringing Brain Health To Your Thanksgiving Table
2. Move Aside, Drugs: Non-invasive Brain Therapies
3. Garlic, Onions, Rosemary, and Sage – Interesting Health Findings for Brain and Body
4. On Socializing and Brain Health

Tags: almonds, brain healthy eating, brain healthy lifestyle, DHA, food, hazelnuts, nuts, omega-3, Parkinson's, peanuts, vitamin E, walnuts
Posted: Neuroscience, Research studies

2 Responses to “Nuts For Brain Health!”

1. Edith May Says:
   August 27th, 2010 at 2:49 am

   Has anyone looked at macadamia nuts???? They are so wonderful….

2. Karen Merzenich Says:
   August 27th, 2010 at 2:52 pm

   Hi Edith, I agree! Macadamias are so tasty. There is not good evidence that macadamias are good for your brain, but the silver lining there is that they have been shown to be good at lowering LDL (bad cholesterol) and raising HDL (good cholesterol) – much like other great sources of monounsaturated fats like olive oil and avocados. So while we don’t know if they benefit the brain, they do have other health benefits for the body.

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6 Best Foods You're Not Eating

From watermelon to red cabbage, find out why these foods should be part of a healthy diet.

By Kathleen M. Zelman, MPH, RD, LD
WebMD Feature

Reviewed by Laura J. Martin, MD

Some foods are so healthy they star on every nutrition expert’s super food list. But often missing on those lists are some nutritional gems or underrated foods that don’t get the attention they deserve.

Sorting out the best foods to eat is not always easy because the choices can be daunting. Adding to the confusion are overrated foods like salads that are perceived to be good for you but can be health horrors.

Here are six foods not typically thought of as nutritional powerhouses that can definitely upgrade your diet. Getting to know them -- and understanding more about the nutritional goodness of foods in general -- will help you to make more informed choices that can impact your health, weight, and wallet.

Criteria for the Best Foods

In order to make our best list, foods had to be whole foods that are familiar, widely available, affordable, nutrient-rich -- and most importantly, taste great. After all, what good is a super food if it isn’t a culinary delight?

Beyond the obvious ‘health halo’ super foods like blueberries, nuts, and salmon, WebMD asked nutrition experts for their opinion of the best underrated foods that belong on your menus. Here are their top six picks:

1. Beans and Lentils

Make no beans about it, beans and lentils are among the most overlooked items in the grocery store. Beans really are nutrition superstars rich in protein, fiber, complex carbs, iron, magnesium, potassium, and zinc.

New York-based nutrition consultant and author of Read It Before You Eat It, Bonnie Taub-Dix, MA, RD says healthy foods like beans and lentils defy the recommendation to only shop the perimeter of the grocery store. “There are hundreds of essential foods like beans and lentils lining the shelves in the center aisles that should not be overlooked.”

Versatile and easy on your wallet, Taub-Dix suggests lowering the sodium in canned beans by approximately 40% by thoroughly rinsing the beans in water.

Elisa Zied, MS, RD, author of Nutrition at Your Fingertips, says we don’t come close to eating the three cups a week recommended by the U.S. government's 2005 Dietary Guidelines. “Eating a diet rich in legumes can help promote weight loss and has been shown to lower LDL [low-density "bad" cholesterol] and raise HDL [high-density "good" cholesterol],” she says.  

Toss these nuggets into soups, stews, salads, grain medleys, or greens or create a veggie dip by pureeing beans and adding your favorite seasoning, like hummus made from chickpeas.

2. Watermelon

Watermelon is everyone’s favorite summertime fruit. But because it is so naturally sweet, some people avoid it because they think it is high in sugar.

Elizabeth Ward, MS, RD and author of Expect the Best, says watermelon should be a staple in everyone’s diet. “It is fun to eat, sweet, juicy, low in calories, and chock full of vitamins C, A, potassium, and lycopene. Because it is so high in water, it helps meet fluid needs.”

A bonus is that the thick peel keeps pesticides far from the flesh, earning it a spot on the Environmental Working Groups ‘clean 15’ produce with least pesticide residue.

More good advise from WebMD. Just make sure the cans are not lined with plastic.

iPhone May Be Coming to Verizon, Could Include Front-Facing Camera and Multitasking

Last night, three interesting things happened in the world of iPhone rumors. First, the Wall Street Journal reported that Apple was working with a Taiwanese manufacturer to bring out a Verizon-compatible, CDMA-based iPhone, possibly as early as September.

Image by Gizmodo.

Then John Gruber of Daring Fireball jumped in and called the Journal's rumor reportage "lame." He then proceeded to list what read like what's he had heard from his own sources about what the camera would have: A4-powered hardware, similar to the iPad; a 960x480 "double-resolution display"; a front-facing camera that would make video chat more friendly; and multitasking offered up to third-party applications. Those stats could be actually be Gruber's way of mocking the whole spec-by-spec iPhone rumor game, but if so, they sound a little too close to prediction to work as satire.

So the Journal then went about updating their story, and included talk of that front-facing camera, a faster processor, and a slimmer build for the next iPhone, whether on Verizon or still exclusively on AT&T. They also left the idea of an iPhone arriving on Sprint—another CDMA-based carrier—much more open, and suggested that while Verizon was known to be looking at an upgrade from CDMA to LTE technology, making a CDMA iPhone seem short-sighted, Apple "realized Verizon's upgrade would take longer than expected," and so took that step toward utilizing the largest cellular carrier in the U.S.

Where does that leave actual, verified news about what's happening with the iPhone and whether you should consider holding off on that contract renewal? Nowhere, actually—the Journal has, in the past, gotten the details wrong on the iPhone, as has Daring Fireball. Still, if you've got the patience, and the Droid isn't all that appealing, Verizon customers might want to consider holding out—again—to see if the iPhone becomes a real possibility.

Two New IPhones Coming; One May Be Aimed at Verizon [WSJ.com]

WSJ's Lame Entry in the iPhone Rumors Game [Daring Fireball]

Send an email to Kevin Purdy, the author of this post, at kevin@lifehacker.com.

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Bill Clark 09:51 AM

John Gruber is a tool. Why anyone lends any credence to his words is beyond me. Reply

nka 05:37 AM

As the article states, it doesnt make sense for Apple to make a CDMA Verizon iPhone. Not when LTE is coming some time next year. Reply

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TehBeardMan 05:31 AM

I mean it makes sense. If the iPhone was available on Verizon, they will sell truck loads of them. Truck. Loads. Reply

joe.glass 05:23 AM

Hmmm...this news, along with the news of AT&T losing a bunch of money due to the health care reform, are making me second guess my job offer at an at&t wireless store... Reply

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Unionhawk 05:00 AM

=o... Do want! All three of those are serious wants for me: Verizon and multitasking especially. Reply

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MrTreehorn 04:33 AM

Sweet! About the time the iPhone and Nexus One should arrive at Verizon, I'll be ready on my contract for a new phone. Which would you choose? iPhone, Nexus One or Droid? Reply

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This could be the giant killer move that breaks iPhone away from AT&T just like happened in England.

See more news releases in: High Tech Security, Computer Electronics, Computer Software, Wireless Communications, New Products & Services, Trade Show News

PhoneGuard Anti-Virus Software Powered By Award-Winning NetQin Technology Now Available For Android Phones

Debuting In Las Vegas During The International CTIA Wireless Show 2010 [Booth 6719]

LAS VEGAS, March 23 /PRNewswire/ -- PhoneGuard, the leading provider of mobile security services, announced today the release of its new anti-virus software for Android smartphones at the International CTIA Wireless show (Booth 6719). Previously only available to Windows and Symbian mobile users, PhoneGuard now advances its reach to 85% of the U.S. mobile market with the introduction of its anti-virus software for Android smartphone users. Powered by award-winning NetQin technology, PhoneGuard provides a secure defense against emerging threats including viruses, spyware and malware that target mobile devices.  

Many cell phone users and consumers are not fully aware of the dangers that hackers and cyber thieves present. With cell phones, smartphones and PDA's becoming an increasingly vital part of our daily lives, the level and complexity of threat to our personal information is higher than ever. Spyware allows hackers the ability to listen in on phone conversations, steal contacts, pinpoint location, browse text messages and emails, and unknowingly activate a phone's camera to record video.

"This marks the turning point in the quantity, complexity and level of threat mobile viruses and malware present," says Anthony Sasso, founder of PhoneGuard. "Our mobile phones have become an integral part of our day-to-day lives and smartphones are becoming more and more like computers. We are now using these multifunction devices for business communications, email, web surfing, online banking, and so much more. These devices harbor some of our most personal and important information -- and PhoneGuard is here to protect it."

To assure the highest standards of protection, PhoneGuard has partnered with NetQin Tech, Co., the 2009 China Frost & Sullivan Award Winner and largest professional mobile security service provider in the world with more than 30 million subscribers in over than 200 countries and regions. As the world's leading innovator in technology for security software, NetQin provides PhoneGuard the ability to not only offer mobile anti-virus, but offer additional features including concierge service, back-up capabilities, safe and secure SMS texting, and a locator service among others.

Lin Yu, CEO of NetQin, has stated: "We're now able to provide award-winning and certified mobile security protections to those smartphone users who are more susceptible to mobile threats."

PhoneGuard is available for a monthly subscription fee of $4.00 and can easily downloaded from www.PhoneGuard.com to compatible cell phones, smartphones and PDAs. This technology will soon be available through a simple phone card, which may be purchased at many leading retail stores. Additionally, PhoneGuard is finalizing plans to release its software in second quarter of 2010 to iPhone and Blackberry users.

PhoneGuard will be present at CTIA 2010 at booth number 6719 where consumers and retailers alike can check out the newest innovations in mobile protection technology.

For additional information on PhoneGuard, please visit: http://www.phoneguard.com

About PhoneGuard:

PhoneGuard is a new software suite specifically designed to safeguard cellular phones/PDAs or smartphones from the ever-increasing risk of data theft by hackers and cyber criminals. Powered by NetQin, PhoneGuard is the new wave of protection technology in North America designed to guard users' personal information. PhoneGuard is headquartered in Coconut Creek, Florida. For more information on PhoneGuard please visit www.PhoneGuard.com.

About NetQin:

Established in 2005, NetQin has provided services (including mobile anti-virus, anti-harassment, privacy protection) to more than 30 million subscribers, in more than 200 countries and regions. NetQin already has a strong foothold in China, the Middle East, Southeast Asia and Europe. With more than 65% of the mobile security market in China, NetQin is the incontestable industry leader.

Heavily invested in R&D, NetQin owns a broad product line covering the majority of smartphones globally. Their R&D team is composed of more than a 100 person staff, who 80% of their staff hold a master or doctoral degree. The entire R&D team is highly skilled and experienced in the field of mobile security. With its own intellectual property, NetQin holds over 10 new unique breakthrough innovations in the field of mobile security.

SOURCE PhoneGuard

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