The Best Brain Health Benefits of Almonds to Improve Memory

Almonds are highly nutritious, full of healthy fats and loaded with antioxidants, vitamins and minerals your brain and body need in order to thrive.

So, what are the benefits of almonds for brain function and heart health? Let's explore.

Almonds are Rich in Antioxidants 

Almonds are a fantastic source of antioxidants. These potent antioxidant levels help protect your cells against oxidative stress and free radicals that can contribute to aging, cancer risk and neurodegenerative diseases such as Alzheimer's and other forms of dementia.

Almonds are High in Vitamin E and Vitamin B

Almonds are among the world's best sources of vitamin E. Scientific evidence supports higher levels of vitamin E lead to less cognitive decline with age and as well as a reduced risk of cardiovascular disease, cancer and Alzheimer's disease. 

The vitamin E in almonds helps protect the brain from oxidative stress. Oxidative stress occurs when there is too much oxygen in the blood. This excess oxygen damages the brain tissue, causing Alzheimer’s disease and other forms of dementia.

Almonds Contain Magnesium

Magnesium plays an important role in human cognitive performance. Magnesium deficiency can contribute to cognitive impairment.

Magnesium can be supplemented, however, eating magnesium rich foods, such as almonds, can help support your brain health and protect your brain activity as you age. 

Additionally, magnesium has been shown to lower blood pressure, which can reduce your risk of heart disease, heart attacks and/or stroke.

They're High in Dietary Fiber

Almonds are one of the few foods that provide both soluble and insoluble dietary fiber. Soluble fiber dissolves in water and helps lower cholesterol levels, while insoluble fiber passes through the digestive system without being broken down, which is good for your gut health.

Almonds Have Healthy Fats

In the past, eating fat was associated with gaining fat, however, modern research shows us that consuming healthy fat can not only help with weight loss, but also can improve fullness and satisfaction to keep you from mindlessly snacking later in the day.

Numerous studies demonstrate the hunger-fighting benefits of eating nuts.

In fact, healthy fat is a macronutrient that can help you balance a meal or snack. For a brain healthy snack, try pairing almonds with fresh blueberries and a piece of dark chocolate. 

They Protect Against Dementia

Almonds also contain magnesium, which has been linked to improved cognitive functioning. Magnesium plays an essential role in maintaining normal nerve cell activity and is necessary for proper muscle contraction. It is also involved in the production of energy within cells.

Are Almonds Good For Your Brain?

While other tree nuts such as walnuts and hazelnuts contain similar amounts of protein and fiber, almonds offer essential minerals, vitamins, antioxidants, and phytochemicals that make them some of the healthiest nuts and an excellent choice for improving brain health and reducing your risk of Alzheimer’s and other dementias.

Health Benefits of Almonds

Almonds are moderately rich in lean protein. Protein not only gives you a boost of energy but also helps repair brain cells thereby improving cognitive functions such as memory.

Almonds are one of the few foods that contain both protein and fiber. They are also rich in vitamin E, B vitamins, potassium, iron, zinc, copper, manganese, phosphorus, and selenium. According to this study which looked at the benefits of repeated administration of almonds, almonds can prevent brain and memory problems by boosting acetylcholine, a chemical that sends signals in the brain. These results suggest that eating almonds for 28 days can significantly improve memory retention. Not bad for eating a snack!

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When Is The Best Time to Eat Almonds for Memory?

Eating high quality healthy fats, as with almonds, is a great way to start your day in order to remain full and focused. As we've established your brain needs energy and the fats found almonds are satiating and brain-boosting to get your day started.

Almonds can also make a great addition to maintain steady energy, without the mid-afternoon energy slump that leaves you craving that 3pm coffee. 

How Many Almonds to Eat per Day for Better Brain Health?

One serving of nuts is about 1/4 a cup per day, but several studies indicate that even just 8-10 almonds per day can reap the memory rewards.

One particular study looked at the benefits of eating a small dose of almonds soaked overnight in water to improve memory. Findings indicated that soaking the almonds overnight enriched the vitamin E content of the almonds, allowing the nutrients to be easily absorbed by the body and demonstrating improvements in memory with just 8-10 nuts soaked in water overnight and consumed on an empty stomach the next morning.

How many almonds to eat per day also depends on how much you enjoy eating them and where you choose to incorporate them into your diet. Though, almonds like other nuts are high in calories so it's wise not to overdo it.

The Bottom Line

There are countless positive benefits of almonds for brain health.

Not only have almonds been proven to improve memory, focus and concentration but they also reduce weight gain, inflammation and disease risk - without any negative side effects.

A study published in the Journal of Nutrition found that eating one ounce of almonds daily improved cognitive function by 12% compared to those who didn't eat any nuts.

Another study published in the American Journal of Clinical Nutrition found that people with Alzheimer's Disease had lower levels of omega-3 fatty acids in their blood than healthy older adults. Omega-3 fatty acids are essential nutrients that play a role in maintaining brain health.

Advice For Buying Almonds for Brain Health

In modern times, a lot of natural foods (like nuts) have been modified or processed in a way that strips them of their nutrients.

To get most effective memory enhancing and disease fighting bang for your buck, aim to add raw almonds or dry roasted almonds to your diet.

Many packaged almonds in the store contain inflammatory oils and additives. Going organic, raw and/or dry roasted ensures that you’re staying away from any unwanted ingredients.

Be sure to watch for added salt!

Money Saving Tip

Buying quality nuts can get pricey. I save money on almonds by buying in bulk at stores like Sprouts, where you can scoop the quantity you want right from the barrel, or at wholesale stores like Costco.

Natural almonds can be stored for two years or more when their freshness and shelf-life is maximized by placing them in the refrigerator or freezer – which gives you plenty of time to use the nuts you buy in bulk before they go rancid.

5 Simple Ways to Add More Almonds to Your Daily Diet

Almonds are so versatile. You can...

• Grab a handful of almonds and pair with fresh fruit for a balanced snack.
• Toss slivered or crushed almonds on top of salads, fish, rice dishes or pasta.
• Use almond milk in your smoothies.
• Add crunch to your morning oats.
• Eat as nut butter! Just watch the ingredients. Quality almond butter should not have added oils or other ingredients. 

If you enjoyed this article, click here to read about the benefits of blueberries for memory.