Eating this snack daily could lower your dementia risk by 12%, finds study of over 50,000 people
According to research published in the journal GeroScience, the dementia risk was lowered by 12% in more than 50,000 adults who consumed unsalted nuts compared with those who didn’t.
The research
The researchers analysed data from the UK Biobank – a large-scale health database – selecting 50,386 participants aged between 40 to 70, who provided information about their nut consumption, lifestyle habits, health status and dementia diagnoses.
Importantly, to ensure accuracy, anyone diagnosed with dementia at the start of the study was excluded.
The method
Participants were divided into two main groups – those who ate nuts daily and those who didn’t consume nuts at all.
The researchers broke the nut consumption down into three further groups, based on intake levels: no nuts, up to one handful per day, and more than one handful. The study then tracked dementia diagnoses over time to identify any links.
The results
By the end of the study, 1,422 participants (2.8%) were diagnosed with dementia.
Researchers found that individuals who regularly consumed nuts had a 12% lower risk of developing dementia compared to those who didn’t.
The effect was particularly strong in those who ate up to one handful of unsalted nuts daily, such as almonds or cashews.
But, interestingly, eating more than one handful per day didn’t provide any additional benefits.
The study also found that the protective effect was particularly strong in some subgroups – including; women, older adults, nonsmokers, and those with healthy lifestyle habits (moderate alcohol intake, regular exercise, and good sleep patterns).
The bottom line
Dementia is a growing global health challenge – a 2024 report, commissioned by Alzheimer’s Society, shows that around a million people in the UK have a form of dementia. While current stats suggest that there are 55 million people living with dementia around the globe – a number estimated to rise to 139 million by 2050.
This is why prevention, and in particular – diet, is so key.
This study adds to the growing body of evidence that suggests diet tweaks, including adding nuts to our daily routine, may help reduce the risk of cognitive decline.
While this particular research relied on self-reported dietary data (so there is obviously a chance of inaccuracies) and more research is needed, these findings offer an easy step toward promoting long-term brain health. Just eat a handful of nuts.
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