There are hundreds of supplements on the market that claim to improve memory and boost brain function . But guess what? You don’t have to break the bank to improve your brain health . In fact, you can snack your way to it.

Researchers at the Maastricht University Medical Center in the Netherlands have found that a common snack can and enhance memory. This crunchy snack won’t put a hole in your wallet, and it is probably sitting in your pantry right now. The findings of this trial are published in the journal Clinical Nutrition.

Best snack to boost brain health

The researchers found that consumption of peanuts can significantly improve brain vascular function and memory. They studied 31 healthy older adults aged 60 to 75. The participants consumed 60 grams (approximately two servings) of peanuts daily for 16 weeks. They were directed to consume the peanuts in the morning or afternoon. They were allowed to eat the daily amount all at once, spread it out over the day, or add the peanuts to their meals.

The results of their brain function tests afterwards surprised the researchers. They found that the global cerebral blood flow (CBF) in the participants increased by 3.6% and verbal memory by 5.8%. In addition to the brain improvements, they also noted that systolic blood pressure and pulse pressure decreased by 5 mmHg and 4 mmHg, respectively.

“CBF is an important physiological marker of brain vascular function and refers to the amount of blood that flows through the brain, delivering oxygen and nutrients that are essential for maintaining brain health,” study author Peter Joris, an associate professor in the Department of Nutrition and Movement Sciences, NUTRIM, Maastricht University Medical Center, said in a statement.

“We found that longer-term consumption of unsalted, skin-roasted peanuts improved global CBF, which suggests an overall enhancement in brain vascular function.”

The researchers observed that peanut consumption also increased blood flow in the frontal and temporal lobes of the brain, regions linked with memory and other cognitive functions.

Nutritional profile of peanuts

Peanuts are nutritional powerhouses. About 100 grams of , according to the USDA, contains:

• Calories: 567
• Water: 6.5%
• Protein: 25.8 grams
• Carbs: 16.1 grams
• Sugar: 4.7 grams
• Fibre: 8.5 grams
• Fat: 49.2 grams
• Saturated: 6.28 grams
• Monounsaturated: 24.43 grams
• Polyunsaturated: 15.56 grams
• Omega-3: 0 grams
• Omega-6: 15.56 grams
• Trans: 0 grams

Peanuts are your brain’s BFFs

Peanuts are perhaps the most affordable and effective snacks for your brain health. The recent findings are crucial, especially for older adults, who experience cognitive decline as they age. When people age, their vascular brain function can become impaired, contributing to an increased risk of cognitive decline and dementia. In 2021, worldwide, according to WHO data. Alzheimer’s Disease International predicts that by 2030, and by 2050 the number will reach 139 million.

“For the first time, we demonstrated that peanut intake improved brain vascular function in healthy older adults. These favourable effects may help explain the observed improvements in memory, providing novel mechanistic insight into how regular peanut consumption can beneficially affect cognitive function,” Joris said.

“Peanuts are especially rich in plant-based protein and contain high concentrations of L-arginine, an amino acid important for vascular health. They are also a valuable source of unsaturated fats and polyphenols, both known to support vascular function,” the researcher said.

He further added, “For this study, skin-roasted peanuts were chosen because the peanut skin contains additional dietary fibre and natural plant compounds, specifically antioxidants. Together, these nutrients may help explain the beneficial health effects of skin-roasted peanuts observed in this study.”

Forget supplements. A handful of peanuts could be the answer to all your memory problems! While peanuts are beneficial for brain health, it is important to understand that certain people develop an allergy to these nuts.

Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.