Some people start their days with coffee, others use meditation or take a cold shower to refresh themselves. But a new study suggests you can boost your cognitive ability by adding certain ingredients to breakfast.
According to a recent UK study, adding walnuts in your breakfast will give young adults a lasting cognitive boost. Specifically, consuming approximately 50 grams of walnuts – about a generous handful – mixed into muesli and yogurt led to quicker reaction times and enhanced memory performance compared to a calorie-matched breakfast without walnuts.
The research confirms that walnuts can be a brain-food. “Adding walnuts to the breakfast of young adults could give them a cognitive boost at a time when performance is critical,” said Professor Claire Williams, neuroscientist and study author.
She added, “It’s remarkable how a simple dietary change can lead to a significant improvement in cognitive function.”
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The study involved 32 healthy young adults aged 18–30 who consumed two different types of breakfasts: one containing walnuts and the other without. Researchers administered three tests of cognition while monitoring brain activity over the next six hours.
The brain activity was tracked six hours following each breakfast.
Participants who ate walnuts for breakfast showed faster reactions and better memory by the time the test period was over.
The researchers noted, however, that cognitive benefits did not appear immediately after eating a walnut-rich meal.
The research report states that “Memory Effects were Varying, With Diminished Memory Performance Observed at Two Hours Compared to Control Group.” The mood and motivation problems could have been caused by the walnut-rich breakfast which was unappealing to participants.
The recordings of brain activity showed that walnuts could help to improve the efficiency of mental work. Additionally, the analysis of blood samples showed that glucose and fat levels had increased, which could have contributed to an improved performance.
According to researchers from the University of Reading, walnuts are rich in nutrients, which include omega-3 alphalinolenic fat acids, proteins, and polyphenols. The study confirms that walnuts are a food rich in nutrients and polyphenols, which can support brain health.
The researchers say that although the results are encouraging, more research is needed to understand how walnuts improve brain function and cognition.
California Walnut Commission provided funding for the study. The funding organisation did not take part in either the execution of the study or its interpretation.
The Benefits of Consuming Nuts
The study is based on previous studies that have highlighted the many health benefits of nuts. In a Harvard University study, for example, it was found that those with type-2 diabetes who consumed five or more servings of nuts each week had a 17 percent lower risk of developing heart disease. Nuts are an important part of any heart healthy diet.
In addition, an article in 2010 published in The Journal Nutrients The study found that women and men can both benefit from increased consumption of nuts. The ability of walnuts to reduce inflammation may be the reason for this effect.
It is well documented that inflammation can lead to chronic disease. The inflammation is a major factor that prevents cholesterol accumulation and can be implicated in many illnesses including Alzheimer’s, autoimmune disease and mood disorders like anxiety or depression. The anti-inflammatory properties of walnuts can help to improve overall health.
Please see the following references:
Bell, L., Dodd, G. F., Jeavons, M., Fisher, D. R., Whyte, A. R., Shukitt-Hale, B., & Williams, C. M. (2025). A cross-over intervention study examined the impact of eating a breakfast rich in walnuts on brain activity and cognitive performance throughout the day. The Food and Function. https://doi.org/10.1039/D4FO04832F
Cofán, M., Rajaram, S., Sala-Vila, A., Valls-Pedret, C., Serra-Mir, M., Roth, I., Freitas-Simoes, T. M., Bitok, E., Sabaté, J., & Ros, E. (2020). Effects of a 2-year Walnut Supplemented Diet. Journal of the American College of Cardiology, 76(19), 2282–2284. https://doi.org/10.1016/j.jacc.2020.07.071
Liu, G., Guasch-Ferré, M., Hu, Y., Li, Y., Hu, F. B., Rimm, E. B., Manson, J. E., Rexrode, K. M., & Sun, Q. (2019). The Relationship between Nut Consumption and Cardiovascular Disease Mortality among Patients with Diabetes Mellitus. Circulation Research. https://doi.org/10.1161/CIRCRESAHA.118.314316
Ros, E. (2010). Nut consumption is good for your health. Nutrients, 2(7), 652–682. https://doi.org/10.3390/nu2070652