A recent study published in Food & Function found that eating a breakfast rich in walnuts can boost your cognitive performance throughout the day.
The study analyzed 32 healthy young adults aged 18 to 30, who consumed both a walnut-rich breakfast and a calorie-matched breakfast on separate occasions.
Following each meal, their brain activity was monitored for six hours as they completed various cognitive tests. Brain activity recordings showed changes in neural activity, suggesting that walnuts may help the brain function more efficiently during mentally demanding tasks.
Blood samples also indicated positive shifts in glucose and fatty acid levels—both of which can impact brain function.
Tara Schmidt, R.D.N., lead dietitian for the Mayo Clinic Diet, and Men’s Fitness Advisory Board member agrees that walnuts make a great addition to any breakfast, as they’re rich in omega-3 fatty acids, which are essential for brain health.
Walnuts contain alpha-linolenic acid (ALA), an omega-3 fatty acid that the body converts into docosahexaenoic acid (DHA)—both of which play a crucial role in brain function.
“Adequate intake of DHA over long-term consumption has been linked to improved memory and reduced rates of cognitive decline,” Schmidt says.
Schmidt explains that walnuts are also a good source of polyphenols—a type of antioxidant that helps reduce oxidative stress and damage. This oxidative stress and inflammation can contribute to aging, cognitive impairment, and brain disorders like Alzheimer’s disease.
The study highlights that simply adding 50 grams of walnuts to muesli or yogurt can improve reaction times throughout the day and enhance memory performance later on, making it a simple yet effective way to support brain health.
“If we’re adding walnuts to oatmeal, yogurt, or eaten as is with fruit, we’re adding to our intake of nutrient-dense foods and starting our day off right,” she says.
If you’re looking for a tasty, brain-boosting breakfast to kickstart your day, Schmidt suggests yogurt with muesli, raspberries, and walnuts. Simply add yogurt to a bowl and top it with muesli, raspberries, and walnuts for a quick, nutrient-packed meal.
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