SUPER BOOST
Adding incredible ‘superfood’ to your breakfast each morning ‘makes your brain faster and memory better’
Plus, other daily activities to give your noggin a boost
WE all know that what you eat for breakfast can set the tone for the rest of the day.
But scientists say it could also give your brain a big boost, helping you stay focused and perform better at work.
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Knocking back some chopped walnuts each morning could help sharpen your mind, a new "exciting" study suggests.
Researchers from the University of Reading found that eating 50g of walnuts - the equivalent of a large handful - led to faster reaction times throughout the day when added to yoghurt or muesli.
The topping also improved memory performance later in the day compared to a calorie-matched breakfast without nuts.
Walnuts are already considered a superfood, packed with exceptional health benefits.
Read more on nuts
They're rich in essential omega-3s, which may help lower the risk of heart disease and other conditions.
They’re also loaded with antioxidants, which can help reduce levels of LDL (bad) cholesterol.
The new study, published this month in , looked at how walnuts impacted the brains of young people.
The experts got 32 healthy young adults aged 18-30 to eat both a walnut-rich breakfast and a matched breakfast on separate occasions.
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The participants completed various cognitive tests while their brain activity was monitored in the six hours after eating each breakfast.
After the walnut breakfast, the brain activity recordings showed changes in neural function, suggesting that walnuts may help the brain work more efficiently during challenging mental tasks.
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Blood samples also revealed positive changes in glucose and fatty acid levels - both of which can influence brain function.
The researchers believe that a walnut's mix of nutrients, including omega-3, protein, and plant compounds called polyphenols, may help boost cognitive performance.
Professor Claire Williams, who led the research, said: “This study helps strengthen the case for walnuts as brain food.
"A handful of walnuts with breakfast could give young adults a mental edge when they need to perform at the top of their game.
"It's particularly exciting that such a simple dietary addition could make a measurable difference to cognitive performance."
The findings build on previous research showing the cognitive impacts of regular nut consumption, including walnuts.
This is the first study to examine the immediate effects of walnuts on brain function in young adults throughout a single day.
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Tips to boost your memory
The saying 'you are what you eat' very much applies to your brain but there are other ways to boost your memory too.
Taking care of your physical health is a great place to start:
- Eat balanced meals and drink plenty of fluids
- If you smoke, try to give up, and drink alcohol in moderation (if at all)
- Be physically active and do some kind of exercise several times a week for 30 minutes or more each time - a brisk walk, swimming, cycling or gardening should do the trick
- Join a local exercise group or class such as a walking group, tai chi, dance, aerobics or yoga
- Get enough sleep, preferably during the night-time (try to avoid long naps during the day)
- Get your sight and hearing checked regularly - wear hearing aids and glasses if you need them and keep them clean
Your mental health is bound up in your memory too:
- Keep your brain active by reading, keeping a diary, doing puzzles and quizzes or playing card or board games
- Deal with worry if it gets overwhelming - speak to someone you trust, stay physically active, and ask your GP for further help if you need it
- Reduce stress through mindful breathing, creative activities, meditation and prayer, singing or listening to relaxing music
- Stay socially active by seeing or calling friends and family, joining community groups or volunteering
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