One Nut Dietitians Recommend for a Healthier Brain, Heart and Gut

Overall, nuts (and seeds) are considered a very healthy food category thanks to the range of nutrients they provide. Although the nutrition of most nuts and seeds is somewhat similar, each has a slightly different profile and, therefore, offers slightly different health benefits.

For example, some nuts are better suited than others to support certain body systems. And according to three registered dietitians, one of them stands out as the ultimate option for promoting brain, heart and gut health. nut! Read on to find out why.

What makes nuts good for you?

When it comes to nutrition, nuts have a lot to offer.

One of the most notable attributes of these nuts is that they are an excellent source of omega-3 fatty acids. “In fact, walnuts contain the most omega-3 fatty acids of all nuts.including pecans, pistachios, and macadamia nuts,” says Lindsey Joe, RDN, registered dietitian and creator of The Meal Planning Method.

But that’s just the tip of the iceberg: You can also find significant amounts of fiber, magnesium, manganese, copper, phosphorus, zinc, vitamin B6, vitamin E, and folate in these nuts. “Nuts also contain an abundant amount of antioxidants and polyphenols, including ellagic acid, catechins, melatonin, and flavonoids,” adds Sam Schleiger, MS, RDN, CD, CLT, IFNCP, registered dietitian and owner of Simply Nourished Functional Nutrition.

These nutrients support several body systems. However, here we will focus on the specific benefits of nuts for brain, heart, and gut health.

Brain health

“It’s no coincidence that walnuts resemble the shape of a brain,” says Schleiger, and this resemblance is especially apt when considering the many ways this nut supports one of our body’s most important organs.

“The omega-3 fatty acids and antioxidants in walnuts help protect brain cells and support cognitive functions as we age.“, adds Sarah Alsing, MS, RD registered dietitian and owner of Delightfully Fueled. But the brain health benefits of these two nutrients go even further. “Omega-3 fatty acids support communication between brain cells, memory and learning, as well as a balanced inflammatory response within the nervous system. Meanwhile, polyphenols and other antioxidant compounds in nuts may help neutralize free radicals, protect brain cells from oxidative damage, promote healthy aging, and promote long-term cognitive resilience.» explains Schleiger.

Otherwise, magnesium, manganese, B vitamins, copper, and even slow-digesting fiber all support brain health in one way or another, whether by supporting neurotransmitter health, sleep quality, focus, blood sugar stabilization, mood, or overall nervous system health.

“While no single food can guarantee better brain health, research suggests that regularly including nuts as part of a healthy diet can help support your cognitive functions (from concentration to learning and processing information) and healthy aging.» Joe sums up.

Heart health

The omega-3 fatty acids in walnuts also support heart health. “Many people hear the word ‘fat’ and automatically assume it’s bad for their heart, but the omega-3 fatty acids in walnuts can help support healthy blood vessels, healthy cholesterol levels, and a healthy inflammatory response.» explains Joe.

Meanwhile, the fiber in nuts can actually bind to dietary cholesterol in the small intestine, helping to remove it from the body instead of being absorbed into the bloodstream — another benefit for cardiovascular health. “Nuts also provide antioxidants that help protect cells against oxidative stress, a process that can contribute to the development of heart disease.“, adds Alsing.

And that’s not all when it comes to the heart health benefits of nuts! “Magnesium plays an essential role in cardiovascular function by helping to promote healthy relaxation of blood vessels, promote healthy blood pressure regulation, and support a normal heart rhythm. Additionally, copper and manganese help support healthy blood vessel structure and protect cells against oxidative stress,” says Schleiger.

The American Heart Association even supports nuts as a heart-healthy food, as research has shown to reduce the risk of heart disease.

Gut health

The fiber content of nuts also bodes well for gut health. “The fiber in nuts helps feed good gut bacteria and promote a healthier, more diverse gut microbiome,” shares Alsing. This complex carbohydrate also promotes digestive regularity.

The polyphenol content of these nuts also bodes well for the intestine. “These nutrients act as food for beneficial gut bacteriahelping them thrive and produce compounds that can support your digestive and overall health,” says Joe.

And the omega-3s in nuts even impact gut health (what can’t they do?!). “Omega-3 fatty acids can help support the proper functioning of the intestinal barrier.a balanced inflammatory response and communication between the gut and the immune system. Since much of the immune system resides in the gut, maintaining the integrity of the intestinal lining is an important part of overall health,” says Schleiger.

Enjoy nuts at home

It’s just an added bonus that nuts are also incredibly delicious and easy to add to sweet and savory recipes at home.

“I mix nuts with dates and roll them into balls for a simple sweet treat, mix nuts with dried fruit for a healthy snack, or add chopped nuts to my Greek yogurt bowls for a crunch,” shares Alsing.

Meanwhile, Schleiger adds them to pesto, apple nachos, stuffed dates, parfaits, salads and grain bowls. “And as Chinese Americans, we like to make a healthier homemade version of Honey Nut Chicken,” Joe offers.

However, once you bring your nuts home, it’s essential to store them properly to avoid going rancid and extend their shelf life. “I like to remind people how to properly store nuts to ensure no nuts go to waste! Just place them in the refrigerator or freezer, not the pantry, in an airtight container to maintain their freshness,” says Joe.