Two Neurologists Agree: Walnuts Are Hands-Down The Best Brain-Healthy Snack

When it comes to foods that better your brain, you have options—lots of 'em. This is, of course, a good thing (hand us all the brain-healthy recipes, please!), but when it comes to the best of the best, is there a hierarchy of sorts? If experts had to choose, which brain-supporting food would they put on their plate? 

It's a question we sent over to neurologists Dean Sherzai, M.D., and Ayesha Sherzai, M.D., on the mindbodygreen podcast. Their answer? Well, here's a hint: "They're absolutely delicious, and they look like the brain," says Ayesha. 

Short answer? "Walnuts are one of the nuts that actually has been studied well [for brain health]," says Ayesha. Namely, due to their fill of healthy omega-3 fats: "They're such an amazing source of polyunsaturated fats, which are incredibly important for the integrity of the millions and millions of branches of little arteries that supply oxygen and nutrition to different parts of our brain." 

Let's dive into said research: One study shows polyunsaturated fats (specifically omega-3s) can decrease stress1, and another demonstrates that diets rich in omega-3 fatty acids can help promote a healthy emotional balance and positive mood. Finally, data shows that diets rich in omega-3 fatty acids may reduce the frequency and severity of headaches for adults with migraine2.

According to the Sherzais, part of what makes walnuts so impressive for brain health is the fact that they're so easy to incorporate into a variety of recipes. "It can go on your greens, it can make desserts, you can eat it as a snack..." Ayesha explains. The mighty walnut: a low-hanging fruit (nut?) with benefits that abound.