From the Guidelines
Walnuts are the ideal vegetarian snack for reducing inflammation, supporting brain health, maintaining stable blood glucose levels, and promoting gut-brain axis, neurotransmitter regulation, and neuroplasticity. Based on the most recent and highest quality study available 1, a daily serving of 1-2 ounces (about a handful) of walnuts provides numerous health benefits. Some key benefits of walnuts include:
- Reducing inflammation throughout the body, including the brain, due to their high content of omega-3 fatty acids, particularly alpha-linolenic acid
- Maintaining stable blood sugar levels due to their balanced combination of protein, fiber, and healthy fats, preventing glucose spikes that can impair cognitive function
- Supporting gut health through their prebiotic fiber content, strengthening the gut-brain axis communication pathway
- Regulating neurotransmitters that influence mood and cognition due to their content of tryptophan, a precursor to serotonin
- Reducing neuroinflammation and oxidative stress in brain tissue due to their rich nutrient profile, including vitamin E, folate, and polyphenols
- Stabilizing neuronal membranes and protecting brain cells from damage due to their phospholipids and antioxidants Other studies also support the benefits of walnuts and other nuts for overall health, including reducing the risk of chronic diseases such as cardiovascular disease and diabetes 1. For best results, consume walnuts raw or lightly toasted to preserve their beneficial compounds, and incorporate them into your daily routine as a mid-morning or afternoon snack to maintain consistent brain-supporting nutrition throughout the day.
From the Research
Vegetarian Snacks and Their Benefits
- A vegetarian diet consists of plant-based foods, including fruits, vegetables, legumes, nuts, seeds, and grains, and may provide health benefits in the prevention and treatment of certain diseases 2, 3.
- Some vegetarian snacks that may reduce inflammation, support brain health, and maintain stable blood glucose levels include those rich in alpha-linolenic acid (ALA), such as walnuts and flaxseed 4, 5, 6.
Key Nutrients and Their Effects
- ALA, a plant-derived n-3 fatty acid, has been shown to have cardioprotective effects, modulate the inflammatory response, and have a positive impact on central nervous system function and behavior 4, 5, 6.
- A diet high in ALA has been associated with a lower risk of total cardiovascular disease and fatal coronary heart disease, as well as reduced risk of diabetes and metabolic syndrome 5.
- ALA has also been shown to have anti-inflammatory effects, which may contribute to its cardiovascular benefits 5.
Gut-Brain Axis and Neurotransmitter Regulation
- While the provided evidence does not directly address the impact of vegetarian snacks on the gut-brain axis and neurotransmitter regulation, it suggests that ALA may have a positive impact on central nervous system function and behavior 5, 6.
- Further research is needed to fully understand the effects of vegetarian snacks on the gut-brain axis and neurotransmitter regulation.
Neuroplasticity
- The provided evidence does not directly address the impact of vegetarian snacks on neuroplasticity.
- However, some studies suggest that ALA may have a positive impact on cognitive function and may counteract cognitive impairment 5.