Walnuts for breakfast? new study suggests a brain-boosting effect

Adding walnuts to your breakfast could improve brain function throughout the day.

Researchers from the University of Reading found that consuming a 50g serving of walnuts - mixed with muesli and yogurt - led to faster reaction times and better memory performance later in the day.

The study, published in Food & Function, involved 32 healthy adults aged 18-30, who consumed both a walnut-rich breakfast and a nut-free alternative on different days. Their cognitive function was then assessed over a six-hour period following each meal.

Professor Claire Williams, who led the study, highlighted the cognitive benefits of walnuts, stating: "This research further supports walnuts as a brain-boosting food. Just a handful at breakfast may help young adults stay sharp throughout the day. It’s exciting to see how such a simple dietary change can lead to noticeable cognitive improvements."

The research team believes that the nutritional composition of walnuts - rich in omega-3 alpha-linolenic acid (ALA), protein, and plant compounds - plays a key role in these effects. Walnuts are the only nut that provides a high amount of omega-3 ALA (2.7g per 30g), a nutrient known for its brain and heart health benefits. Additionally, they contain 4g of plant-based protein and a variety of essential nutrients that support overall well-being.

While past research has examined the long-term cognitive effects of walnuts, this is the first study to explore their immediate impact on young adults throughout the day. Participants who had walnuts for breakfast displayed better memory retention and greater mental flexibility when completing cognitive tasks.

Despite the promising findings, researchers emphasize that further studies involving larger and more diverse populations are needed to confirm these results.