Lifestyle
Boost Your Brainpower Instantly with This Easy Snack, Say Experts
The saying “you are what you eat” holds particular significance when considering the effects of diet on brain health. While leafy greens and kefir have previously been highlighted for their cognitive benefits, recent research has identified pecans as a snack that can enhance brain function.
Pecans are not only heart-healthy and sodium-free, but they also boast an impressive nutritional profile, containing over 19 vitamins and minerals such as vitamin A, magnesium, potassium, B vitamins, and zinc, according to the National Pecan Shellers Association.
The latest study, published in a scientific journal, sheds light on pecans’ potential to improve memory and cognitive function. The researchers attribute these benefits to the high polyphenol content in pecans. As noted by the authors, pecans “have the most polyphenols of any tree nut.”
Polyphenols are compounds found in vibrant natural foods like blueberries and leafy greens, known for their antioxidant and anti-inflammatory properties. These compounds help combat oxidative stress and are believed to support brain health, according to Cleveland Clinic Health Essentials.
In the study, 31 healthy adults aged 18 to 30 participated in a controlled experiment. They were divided into two groups, with one group consuming a pecan-enriched shake and the other a chocolate shake. The sessions were designed so that neither the participants nor the researchers knew which shake was being consumed.
Before each session, participants followed a specific diet free of polyphenol-enriched foods. They underwent cognitive assessments before and after consuming the shakes at intervals of one to four hours. Blood samples were also collected for analysis.
Results revealed that after consuming the pecan shake, participants performed better on eight cognitive tests related to attention, processing speed, memory, and learning.
“This work indicates that incorporating pecans into the diet of healthy young adults can elicit acute benefits to cognitive performance and may lead to pecans being considered a cognitively protective dietary source,” the study authors concluded.
Despite these promising findings, the study’s small sample size suggests a need for further research to fully comprehend the long-term cognitive benefits of pecans.
Beyond brain health, pecans are also known to lower cholesterol. Previous research found that substituting daily snacks with pecans “improved cholesterol levels and enhanced overall diet quality,” leading to reductions in total cholesterol and LDL cholesterol.
While pecans offer numerous health benefits, they are calorie-dense. The study used 68 grams of pecans in the shakes, equivalent to a half cup of pecan halves with 470 calories. Nutritionists recommend a snack serving size of about 1 ounce, or 19 pecan halves, to balance calorie intake.
In conclusion, incorporating pecans into your diet may provide immediate brain health benefits and support overall wellness.
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