Walnuts are an excellent source of beneficial compounds like omega-3 fatty acids, specifically alpha-linoleic acid (ALA), peptides, and flavonoids. These compounds have been shown to positively affect cognitive function, especially when consumed chronically.
Unsurprisingly, there is strong evidence suggesting that chronic consumption of walnuts benefits cognitive function. Despite these reported benefits, there is very little research on the acute effects of walnut consumption.
Today, The Research Desk takes a closer look at one of the first studies looking at the acute effects of eating walnuts on cognitive function.
PMID: 39924976
Vitality Takeaway
Young healthy adults ate 50 g of walnuts for breakfast and then were tested every two hours after consumption over 6 hours.
The walnut intervention resulted in faster reaction time during executive function tests and greater accuracy scores for tasks that were considered "medium load". Though the walnut intervention initially underperformed in memory recall tests at the 2-hour mark, it outperformed the control by the 6-hour mark.
Researchers also reported that walnut consumption resulted in changes in alpha, delta, gamma, and theta wave production in the frontoparietal region of the brain, an area that is associated with episodic memory, attention, and executive functions.
The study calls attention to the higher glucose levels found throughout the study after walnut consumption and suggests that the benefits of eating walnuts may be related to improved glucose availability and reduced circulating free fatty acids.
The fact that these data reflect those found in previous research performed on flavonoid-rich foods like cocoa, berries, and ginkgo biloba suggests that the flavonoids found in walnuts may have played a part in eliciting these benefits.
Vitality Application
Walnuts are an excellent source of a variety of compounds that can elicit benefits across multiple health and performance measures. Briefly, they have been shown to support sleep performance and gut health and can help improve cellular health and inflammation status.
This study not only confirmed walnuts’ ability to support cognitive performance, a pillar of peak performance, but is the first to suggest their acute effects up to six hours, further strengthening the case for adding walnuts to the menu for cognitive support.
By supporting many functional and performance areas beyond cognitive performance, walnuts really stack up when it comes to supporting optimal performance.
Recommendation: Consume at least 1 oz of walnuts daily.
Explore the Vitality Encyclopedia to learn more about these topics.
