Daily snack linked to better brain health in older adults, study finds

The brain-friendly answer may be peanuts.

Some foods are often labeled superfoods because of their nutritional value, with benefits that can support gut health, immunity and even longevity.

New research suggests that a generous serving of one familiar snack could help support brain function with age.

A nutrient-dense diet is important for the health of the heart, blood vessels and brain, particularly as people get older, because it can help protect the brain’s blood vessels and lower the risk of cognitive decline, stroke and dementia.

Although peanuts are technically legumes rather than nuts, they offer many of the same heart and metabolic advantages, along with an accessible source of plant protein and healthy fats.

The popular game-day snack may also support memory in the aging brain.

A study in the journal Food & Function found that two daily servings, or about 60 grams, of unsalted roasted peanuts improved insulin responses in brain regions tied to memory.

Insulin plays an important role in brain function and is involved in memory, learning and communication between nerve cells.

“As people age, the brain may become less responsive to insulin, which has been linked to age-related cognitive decline,” senior study author Dr. Peter Joris told SciTechDaily.

Researchers asked 31 healthy adults aged 60 to 75 to eat two servings of peanuts each day for 16 weeks, either all at once, spread throughout the day or added to meals, and also included a control period without the snack.

To measure the brain’s response, insulin was delivered through the nose and regional blood flow was assessed using arterial spin labeling magnetic resonance imaging, or ASL-MRI.

Greater blood flow to the brain delivers oxygen and nutrients needed to maintain cognitive performance as people age.

The researchers also evaluated cognition with the Cambridge Neuropsychological Test Automated Battery.

Changes in insulin response were seen in regions involved in memory, suggesting the snack may help support brain power.

Another study reported similar findings after four months of peanut consumption, showing higher cerebral blood flow and better verbal memory.

“Multiple nutrients present in peanuts, including unsaturated fats, dietary fiber, vitamins and minerals, and bioactive phytochemicals, could potentially contribute to the observed brain benefits,” Joris said.

Peanuts are also a quick source of protein and are especially rich in L-arginine, an amino acid that helps produce nitric oxide, which supports learning and memory.

Because they are rich in antioxidants, peanuts may also help slow aging by reducing inflammation and preserving telomere length, the protective caps at the ends of chromosomes.

Telomeres shorten with age, which can contribute to conditions such as cancer, Type 2 diabetes and heart disease.