Nuts that PROTECT your brain from dementia:

1. Walnuts

They are the queens of the brain. Their shape is no accident: they concentrate alpha-linolenic acid (ALA), a type of plant-based omega-3 fatty acid, antioxidants, vitamin E, and anti-inflammatory compounds.

Benefit: neuronal protection, improved memory, and a reduced risk of cognitive decline.

2. Almonds

Rich in vitamin E, one of the most important antioxidants for the brain. They also stabilize blood sugar, key to maintaining stable mental energy.
Benefit: improved cognitive performance and protection against brain aging.

3. Hazelnuts

Hazelnuts contain folate, healthy fats, and polyphenols, essential for neurotransmitter production.

Benefit: improved neuronal communication and reduced oxidative stress.

4. Pecans

They are particularly rich in antioxidants, even more so than traditional walnuts.

Benefit: they reduce inflammation and protect against age-related memory loss.

What is a healthy portion?

To reap the benefits without risks, experts recommend:

A daily handful (25–30 g) of raw or roasted unsalted nuts.

Choose natural mixes, not fried or sugar-coated.

Store them in airtight containers to prevent mold and oxidation.

Conclusion

Nuts can be great allies for the brain, provided they are chosen wisely and consumed in moderation. Avoid highly processed products, those with excess salt, or those that are poorly preserved, and prioritize those rich in antioxidants and healthy fats.