Eating a handful of nuts a day could lower risk of developing dementia

Selim Reza

27 Aug, 2025

Eating a handful of nuts a day could lower risk of developing dementia

A handful a day keeps dementia away! 🥜💡 Boost your brain health with daily nuts.

Recent research indicates that consuming a handful of nuts daily may reduce the risk of developing dementia. A large-scale study involving over 50,000 UK adults found that individuals who ate up to 30 grams (approximately one handful) of nuts daily had a 12% lower risk of all-cause dementia over an average follow-up period of 7.1 years. The protective effect was more pronounced in those who consumed unsalted nuts, with a 16% reduced risk .

Why Nuts May Help Protect the Brain

Nuts are rich in nutrients that support brain health, including:AARP+1

Healthy fats: Monounsaturated and polyunsaturated fats, which are beneficial for brain function.
Omega-3 fatty acids: Particularly abundant in walnuts, these fats are crucial for cognitive health.
Antioxidants: Compounds that help reduce oxidative stress, a factor in cognitive decline.
Polyphenols and fiber: Which may support gut health and, in turn, cognitive function .

Additionally, nuts are a key component of the MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay), which has been linked to a 35–53% lower risk of Alzheimer's disease. This diet emphasizes foods like nuts, berries, leafy greens, and olive oil, while limiting red meat and sweets .The Times of India

Tips for Incorporating Nuts into Your Diet

Choose unsalted varieties: To maximize health benefits and minimize sodium intake.
Moderation is key: Aim for about 30 grams (one handful) daily.
Variety matters: Incorporate different types of nuts, such as almonds, walnuts, and hazelnuts, to benefit from a range of nutrients.

While nuts are not a cure-all, they are a delicious and nutritious part of a brain-healthy diet. Combining regular nut consumption with other healthy lifestyle choices, such as adequate sleep, regular physical activity, and a balanced diet, can further support cognitive health.