A daily handful of nuts may play a protective role in preventing dementia, according to new research published in the journal GeroScience (1).

The UK-based study analysed data from 50,386 participants, with an average (mean) age of 56.5 years, and without dementia, at the start of the study. They were tracked across seven years.

All-cause dementia (that is, Alzheimer’s disease, frontotemporal dementia, or vascular dementia) was assessed at baseline and at follow-up. And a 24-hour dietary questionnaire at baseline was used to assess nut consumption.

At the end of the study, the incidence of all-cause dementia was 2.8% (1,422 cases).

Daily nut consumption was linked with a 12% lower risk of all-cause dementia, compared with not eating nuts.

Digging deeper, nut consumption of up to one 30g handful a day, and consumption of unsalted nuts, offered the greatest benefits.

Accredited Practising Dietitian Jemma O’Hanlon discusses the findings on 6PR radio, with presenter Oliver Peterson (October 2024):

The findings back up another study, published in 2023, which found a link between nut consumption and delayed cognitive decline in at-risk older adults – even over a relatively short two-year period (2).

And in a recent randomised trial, cerebral blood flow, a marker of brain vascular function, was higher in certain regions of the brain, after eating 60g mixed nuts/day for 16 weeks, compared with control (3).

Did you know? Nut nutrients, including healthy fats, phytochemicals, and vitamins, with antioxidant and anti-inflammatory properties, may help protect vital functions of the brain and its blood vessels.

Dementia is the second leading cause of death in Australia (4). In 2024, it is estimated that more than 421,000 Australians live with dementia, and this number is expected to almost double by 2054.

Currently, there are no effective curative treatments, so reducing the risk of cognitive decline, including through a balanced diet, is crucial (5,6).

The MIND diet

The MIND (Mediterranean Dash Intervention for Neurodegenerative Delay) diet is a well-researched eating strategy that offers brain benefits.

Some research suggests closely following the MIND diet could reduce the risk of developing Alzheimer’s by 53% (7). And it’s also been shown to slow the decline in brain function over time (8).

The MIND diet combines the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. It’s quite specific in the foods it suggests people eat and also those to avoid.

Among the recommended foods are nuts, at a handful at least five times a week.

The bottom line:

A daily handful of nuts may play a role in helping to protect against dementia. Nuts are nutrient-dense foods, rich in bioactive compounds, which have anti-inflammatory, antioxidant, and other neuroprotective roles, which support brain health.

While more studies are needed on nuts and cognitive health, the evidence to-date is promising – providing yet another reason to enjoy a daily handful of nuts! 

Did you know? Only 2% of Australians eat the target 30g of nuts a day. The average intake is just 4.6g a day (9).