Peanuts: Diet plays a significant role in improving mental health, along with physical health. Each food has different nutritional values and benefits. It’s said that including foods rich in omega-3 fatty acids in your diet is good for both the brain and skin. A recent study claimed that this winter snack can help improve memory.
This study also highlights peanuts, which can improve blood flow to the brain. Therefore, they may be beneficial for mental health. Let’s learn more about this research and how peanuts can be included in your diet.
What does the study say?
Researchers at Maastricht University Medical Center in the Netherlands conducted this study on 31 healthy elderly individuals aged 60 to 75. The study was titled “Skinny Roasted Peanuts.” Participants were given 60 grams of peanuts daily for 16 weeks. They could eat them at any time of the day, morning or evening. Afterward, when their brain function was tested, the results were surprising.
Researchers found that eating peanuts daily improved blood flow to the brain, increasing cerebral blood flow by approximately 3.6%. Blood flow to the parts of the brain involved in memory increased, resulting in improved memory. The study found that verbal memory, i.e., the ability to remember verbal information, improved by approximately 5.8%. However, this effect is not necessarily the same for everyone, as everyone’s body needs and medical conditions vary.
Expert Opinion
Holistic dietitian and integrative therapeutic nutritionist Dr. Geetika Chopra explains that peanuts are a source of healthy fats, containing MUFAs and PUFAs. We should understand that the main structure of the brain is made of fat. If it’s deficient in the diet, it can lead to problems with focus, memory, and decision-making. Peanuts contain vitamin B3 (niacin), which helps improve blood circulation in the brain and reduces the risk of memory loss with age.
Peanuts also contain magnesium and antioxidants, which regulate stress hormones, reducing problems like stress, overthinking, and mental restlessness. Experts say the brain needs slow, steady fuel, not a sugar rush, and peanuts provide exactly that. Therefore, peanuts are considered beneficial for mental health.
The expert explained that in his practice, he has seen many clients who come in with problems like low concentration, mental fatigue, and burnout. He advised them to soak peanuts and eat them, as they digest them easily. Within about 2 to 3 weeks, they noticed a more alert brain, quicker comprehension, and reduced mental fatigue throughout the day. Stress and anxiety can also be gradually managed, as foods rich in magnesium and healthy fats help calm the nervous system.
Include them in your diet in this way
Peanuts can be incorporated into your diet in many ways, not just by soaking them, such as simple peanut chutney, eating peanuts mixed with poha, snacking on dry roasted peanuts, or sprinkling peanut powder on salads and fruits. However, keep in mind that peanuts should be consumed in limited quantities, and those with allergies may be at risk for harm.
