A study reveals that a handful of walnuts with breakfast can enhance brain function throughout the day.

A new study suggests that adding a handful of walnuts to your breakfast could enhance brain function throughout the day. Researchers at the University of Reading found that eating 50g of walnuts mixed into muesli and yoghurt improved reaction times and led to better memory performance later in the day when compared to a breakfast without nuts.

The research, published in Food & Function journal, involved 32 healthy young adults aged 18 to 30. Participants consumed both a walnut-rich breakfast and a matched breakfast on separate occasions, completing cognitive tests while their brain activity was monitored for six hours after eating.

Professor Claire Williams, who led the study, highlighted the potential of walnuts as a brain food. “A handful of walnuts with breakfast could give young adults a mental edge when they need to perform at their best,” she said, adding that such a simple dietary addition could make a measurable difference to cognitive performance.

While memory recall was slightly worse in the first two hours after consuming walnuts, the results reversed by the six-hour mark, with walnut consumption leading to better performance than the control group. This is the first study to examine the immediate effects of walnuts on brain function throughout the day, building on previous research showing that regular nut consumption benefits cognitive function.

Brain activity recordings suggested that walnuts help the brain work more efficiently during mentally challenging tasks. Blood samples revealed positive changes in glucose and fatty acid levels, both of which influence brain function.

The researchers pointed out that walnuts’ unique combination of omega-3 fatty acids, protein, and polyphenols could be behind these cognitive benefits. However, more research is needed to fully understand how walnuts affect the brain and whether these benefits extend to older adults or those with cognitive impairments.