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Every three seconds, someone in the world is diagnosed with dementia.“Cognitive decline refers to a gradual loss of brain functions such as memory, attention, language, problem-solving and decision making. It ranges from mild changes that are a part of normal aging (like occasionally forgetting a name) to more serious impairments seen in conditions such as Alzheimer’s disease or other dementias,” says Mill Etienne, M.D., M.P.H., FAAN, FAES, NY Medical College. Some risk factors are unavoidable, but diet helpsWhile some dementia risks can’t be changed, a healthy lifestyle and nutrient-rich diet can lower risk and keep the brain sharp. Nuts, especially walnuts, are highlighted by neurologists for brain protection, as per Jonathan Graff-Radford, M.D., Mayo Clinic, as stated by EatingWell. Walnuts contain brain-boosting healthy fatsWalnuts are the richest source of plant-based omega-3 fatty acids, called alpha-linolenic acid. A 1-ounce (28g) serving gives 2.5g ALA—more than the recommended 1.1g for women and 1.6g for men. Omega-3s (ALA, EPA, DHA) help reduce risk of cognitive decline, improve memory, and support overall brain health. ALA may also support the brain directly, slowing memory loss and cognitive decline. Omega-3s may protect neurons and reduce inflammation, though more research is needed, as per the report by EatingWell.Rich in antioxidants which help countering inflammation and stress, Walnut is flush with omega-3s, phenolic acids, vitamin E, selenium, flavonoids, proanthocyanidins—which prevent brain damage and neurodegenerative diseasesLive EventsBrain and heart health are closely linked; poor heart health increases dementia risk. Walnuts improve heart health by lowering total and “bad” LDL cholesterol. One study, 636 people eating 1–2 ounces (30–60g) of walnuts daily for two years had better cholesterol levels. Heart-healthy fats and fiber in walnuts support cardiovascular function, according to the report by EatingWell.Other neurologist-approved tips for brain healthFollow the MIND diet: Focus on leafy greens, berries, beans, whole grains, seafood high in omega-3s, olive oil; limit saturated fats.Stay physically active: 150 minutes of moderate activity weekly, plus strength training; exercise boosts blood flow and brain plasticity.Drink green tea: Contains L-theanine and polyphenols that enhance focus and protect neurons.Sleep well: Quality sleep helps the brain process memories and clear waste.Keep learning: Puzzles, reading, or new hobbies maintain strong thinking skills.Support hearing: Hearing loss is a dementia risk; using hearing aids can help lower risk.Manage health conditions: Control blood pressure, diabetes, and avoid smoking.Expert opinionPhysical activity and a plant rich diet along with good sleep can also help in bolstering brain health—and walnuts are just a small part of a healthy lifestyle. The Eating well report says that forgetfulness is just a part of the aging process, but regular visits to the clinic can help manage its causes better.FAQsQ1. Can eating walnuts really reduce my risk of dementia?Yes, walnuts are rich in omega-3s and antioxidants that may help protect the brain and lower dementia risk.Q2. How much walnuts should I eat daily for brain health?Experts suggest 1–2 ounces (28–60 grams) of walnuts per day to support cognitive function and heart health.Add as a Reliable and Trusted News Source Add Now!
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