Brain aging is a natural process, but our diet plays a key role in slowing down its effects. To keep a sharp mind, the choice of fats is crucial.
If salmon and fatty fish, such as sardines, are often highlighted, a small local nut does just as well, or even better on certain points, without requiring complex preparation: walnuts.
The walnut, champion of brain protection
Faced with cognitive decline, walnuts emerge as a first choice ally. According to dietitian Pauline Pied, its virtues rival those of the best seafood products.”Compared to brain aging, walnuts and sardines provide almost the same thing“, she assures.
This little nut, which curiously takes the shape of a miniature brain, hides its game well under its shell. Easy to store and always ready to eat, it surpasses many preconceived ideas about exceptional foods to include on your plate to stay in shape.
A gold mine of omega-3 and antioxidants
The strength of the walnut lies in its unique nutritional composition, which is particularly beneficial for neurons. Although it shares commonalities with oily fish, it has its own signature.
“There is a small difference in omega-3, which are not exactly the same. Walnuts are rich in omega-3, therefore in ALA (alpha-linolenic acid)“, specifies the expert.
But that’s not all. To fight against cellular aging, the walnut deploys a real shield of nutrients.
Pauline Pied emphasizes that they are “also rich in antioxidants, notably vitamin E. A vitamin also present in sardines, but in greater quantities in nuts. Without forgetting numerous polyphenols, copper and magnesium“, lists the expert.
This synergy helps limit oxidative stress, a phenomenon responsible for the damage caused to brain cells with age.
What is the right daily dose?
No need to completely change your menus to benefit from these benefits. The key lies in regularity and moderation, because nuts remain a high-calorie food. For maximum effectiveness, the dietician recommends a very simple quantity to measure: “Recommendations advise a handful of nuts per day.”
The advantage of walnuts is that they fit everywhere, whether you are in a hurry or a cooking enthusiast. “They can be eaten as a snack, to nibble, in salads or even in cakes.“, adds Pauline Pied. A simple gesture that allows you to stock up on energy and protective nutrients at any time of the day.
How to vary pleasures without falling into monomania
For a healthy and balanced diet, it is important not to focus on just one ingredient. Diversification remains the golden rule in nutrition.
To do this, you can alternate the forms in which you consume this fruit. “You can therefore consume dried walnut kernels, especially in nut mixtures. Or consume walnut oil.“
If you opt for oil, the expert provides a crucial tip for preserving its properties. “It is preferably used raw, in seasonings or salads, keeping it away from light and in a cool place, for example in the refrigerator, because it is an oil sensitive to heat and light..”
In summary, protecting your brain as you age does not require purchasing overpriced or exotic superfoods. By simply integrating a handful of nuts into your daily routine, or adding a drizzle of its oil to your salads, you are offering your neurons an essential cocktail of omega-3 and antioxidants. A simple, economical and tasty health reflex to adopt today!