Just a few nuts a day linked to lower dementia risk

A long-term study of more than 17,000 adults suggests even a small daily serve of nuts may help protect brain health as we age.

A handful of nuts could be one of the simplest additions to a healthy diet, with new research suggesting even a small daily serve is linked to a lower risk of developing dementia. The international study followed more than 17,000 adults aged 45 and over for up to 18 years and found people who ate even a tiny amount of nuts each day were less likely to develop dementia than those who ate none.

Researchers found people consuming between 0.1 and five grams of nuts a day – roughly one to four almonds, walnuts or pistachios – had a 20 per cent lower risk of dementia.

The greatest benefit was seen among those eating at least five grams a day, or around three to four nuts, with their dementia risk 24 per cent lower than people who did not eat nuts.

The study, published in the journal Nutrients, was led by researchers from Zhejiang University School of Medicine in China, working with scientists from Harvard T.H. Chan School of Public Health, the University of Copenhagen and Spain’s Universitat Rovira i Virgili.

The team analysed data collected from three long-running population studies in the United States and the United Kingdom.

Researchers believe nuts may help protect the brain because they contain a mix of nutrients linked to healthy brain function, including omega-3 fats, vitamin E, magnesium and antioxidants. These nutrients are thought to help reduce inflammation and support healthy brain cells.

Nuts are already well recognised for supporting heart and metabolic health, with researchers suggesting those broader health benefits may also contribute to protecting the brain over time.

The findings also reinforce current dietary advice encouraging Australians to enjoy a daily handful of nuts as part of a balanced diet.

The research comes as dementia remains Australia’s leading cause of death and one of the nation’s biggest health challenges. Previous research published in The Lancet estimated that almost half of dementia cases may be linked to modifiable lifestyle and health risk factors.

While the study found an association rather than proving that eating nuts prevents dementia, researchers say the findings add to growing evidence that simple dietary choices could play an important role in maintaining brain health as we age.

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