Scientists Identify Exact Amount of Nuts to Fight Dementia

A major new study has found that eating nuts is linked to a lower risk of dementia. Researchers combined data from three long-term projects in the US and UK, including 17,349 people over 45. Results showed a 20% lower risk of dementia with 0.1–5 grams of nuts per day and a 24% lower risk with more than 5 grams. The optimal amount is about 20–30 grams per day.

A major new observational study published in the journal Nutrients has found a link between regular nut consumption and a reduced risk of dementia in middle-aged and older adults. Researchers combined data from three long-term projects in the US and UK: the Health and Retirement Study, the Framingham Offspring Study, and the Whitehall II Study. The analysis included 17,349 people over 45 without dementia at the start; follow-up lasted from 7 to 18 years. During this time, 992 participants were diagnosed with dementia. Results showed that people who ate 0.1–5 grams of nuts per day had a 20% lower risk of dementia compared to those who ate none. For consumption above 5 grams, the reduction reached 24%. In the Health and Retirement Study subgroup, participants with the highest intake (median about 26 grams per day) had a 47% lower risk. Those who followed the US recommendation (at least 20 grams per day) had a 30% lower risk. The authors emphasize that this is an observational study and does not prove causation. Nuts contain alpha-linolenic acid, vitamin E, magnesium, and antioxidants, which may reduce inflammation and oxidative stress. Limitations include the use of dietary questionnaires and the possible influence of a healthy lifestyle. The practical takeaway: nuts can be part of a balanced diet, with an optimal amount of about 20–30 grams per day, preferably unsalted.