Avoid These Five Common Mistakes to Get the Full Brain Benefits of Nuts

Nuts are small but mighty when it comes to supporting your brain health. Packed with nutrients like healthy fats, vitamins, and antioxidants, they can help slow brain aging and reduce the risk of cognitive decline, including Alzheimer’s disease, according to the Mayo Clinic.

“Nuts have an optimal fatty acid profile for the brain, including high concentrations of mono- and polyunsaturated fats,” explains Wendy Bazilian, DrPH, RDN. Walnuts, in particular, are rich in omega-3s, which are excellent for brain health.

While nuts are a valuable addition to a balanced diet, how you eat them matters. Avoid these five common mistakes to ensure you’re reaping all their brain-boosting benefits.

1. Choosing Overly Salty or Sugary Nuts

Nuts coated in salt or sugar may taste great, but too much sodium or sugar can offset their benefits.

High sodium intake is linked to a greater risk of dementia, per a May 2020 study in the Journal of Alzheimer's Disease. Similarly, excess sugar consumption has been associated with a higher likelihood of cognitive decline and stroke.

Fix it:

• Opt for plain, unsalted nuts.

• If you prefer flavored nuts, look for low-sodium or lightly sweetened options.

• Better yet, flavor your nuts at home with spices, citrus zest, or herbs to control the amount of added salt or sugar.

2. Not Eating Them Often Enough

The benefits of nuts for your brain are greatest when you eat them regularly. The MIND diet, known for its role in reducing Alzheimer’s risk, recommends eating nuts, seeds, and legumes at least five times per week, according to research in Alzheimer’s & Dementia.

Fix it:
Make nuts a staple in your diet:

• Add chopped nuts to oatmeal or yogurt.

• Toss nut butter into a smoothie or spread it on toast.

• Use crushed nuts as a topping for salads or roasted vegetables.

3. Ignoring Portion Sizes

Nuts are calorie-dense, and overeating them can lead to excess calorie intake, potentially causing weight gain. This is important because carrying extra weight is linked to a higher risk of cognitive decline, per a September 2017 study in Proceedings of the Nutrition Society.

Fix it:

• Stick to a serving size of 1.5 ounces (about a handful).

• Measure your nuts instead of eating them straight from the bag.

• Use smaller portions, like 1 to 2 tablespoons, as toppings for dishes.

4. Only Eating Peanuts or Peanut Butter

While peanuts and peanut butter are great options, relying on them exclusively means missing out on the unique nutrients other nuts offer.

• Walnuts: High in omega-3s, which combat inflammation and oxidative stress.

• Brazil nuts: A rich source of selenium, a powerful antioxidant.

• Almonds: Provide calcium, which may benefit memory.

Fix it:
Rotate different types of nuts into your diet:

• Snack on almonds one day and add walnuts to your salad the next.

• Keep a variety of nuts on hand for a diverse nutrient profile.

5. Skipping Organic Options

Some nuts, like almonds, cashews, peanuts, and pistachios, may be grown with pesticides that could pose health risks. A June 2020 review in Toxicology Letters linked certain pesticides to a higher risk of Alzheimer’s and dementia.

Fix it:

• Purchase organic nuts when possible to reduce pesticide exposure.

• If organic options aren’t available or affordable, conventional nuts are still a healthy choice. The nutrients they provide far outweigh the potential risks.

The Bottom Line

Nuts are a fantastic food for supporting your brain health, but how you eat them matters. Opt for plain or lightly flavored varieties, pay attention to portions, and include a mix of nut types in your diet. If possible, choose organic options, but don’t let the lack of organic nuts stop you from enjoying their benefits.

By making these simple tweaks, you’ll maximize the brain-boosting power of nuts while keeping your overall diet healthy and balanced.

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