Are you looking for a tasty way to give your brain a boost as you age? According to new research, munching on a simple, everyday snack—peanuts—might be just what your memory needs.
Scientists recently discovered that eating unsalted, skin-roasted peanuts daily can lead to noticeable improvements in memory and brain blood flow in older adults. Let’s break down what this means for you and how just two handfuls of peanuts a day could help keep your mind sharp.
Key Takeaways
- Eating 60 grams of unsalted, skin-roasted peanuts per day improved verbal memory by nearly 6% in adults aged 65 to 75.
- Brain imaging showed a significant increase in overall and regional blood flow.
- The study found no weight gain despite added calories from peanuts.
- The peanut skins may play a special role due to their antioxidants and fiber.
How Peanuts Help the Brain
The researchers linked the positive effects to L-arginine (an amino acid in peanuts) and special compounds in the peanut skins. L-arginine increases blood flow to the brain, while antioxidants in the skins help protect brain cells from damage.
Improved blood flow means the brain receives more oxygen and nutrients. This is crucial for brain health because, as Peter J Joris from Maastricht University noted,
“Without enough oxygen and nutrients, the highly metabolically active brain cannot function properly, and key functions like memory can be affected.”
Study Design and Participants
The study, conducted in the Netherlands, involved 31 healthy adults aged 65 to 75 with no heart disease, diabetes, or peanut allergies, and who didn’t smoke. Using a crossover design, participants ate peanuts for 16 weeks and avoided them for another 16 weeks with a break in between. This allowed researchers to directly compare the effects on each person.
Impressive Changes in Blood Flow and Memory
Researchers used MRI scans to measure brain blood flow and computerized tests to check memory and thinking speed. The results were promising:
- Global brain blood flow increased by 3.6%.
- Gray matter blood flow rose by 4.5%.
- Blood flow in regions tied to memory and language shot up by 6.6% in the frontal lobes and 4.9% in the temporal lobes.
- Participants remembered more words from a list after eating peanuts compared to the control phase.
Other Good News: No Weight Gain
Despite adding about 340 calories per day from peanuts, participants didn’t put on extra weight. It seems they naturally adjusted their food intake elsewhere, so the daily peanut snack fit comfortably into their diet.
What’s Still Unclear?
While the findings are exciting, researchers don’t know exactly which ingredient in peanuts does the trick—whether it’s the L-arginine, the bioactive skin compounds, healthy fats, or a combination. Also, the peanuts used were unsalted and skin-roasted. Seasoned or processed varieties might not offer the same benefits.
Bottom Line
Snacking on unsalted, skin-roasted peanuts every day could help support your memory as you age. While more research is needed to pinpoint all the factors at play, this easy dietary tweak could be a smart move for your brain health.
References
- PsyPost, “Eating peanuts may improve memory and cerebral blood flow in older adults,” https://www.psypost.org/2024/06/eating-peanuts-may-improve-memory-and-cerebral-blood-flow-in-older-adults-227042