As the California walnut industry continues to drive consumers to the category, new research suggests incorporating walnuts into breakfast may improve brain function throughout the day, showcasing yet another benefit of walnuts.
The study from the University of Reading in the UK found that healthy young adults who ate 50g of walnuts (a generous handful) mixed into muesli and yogurt demonstrated improved reaction time and memory performance compared to those consuming a calorie-matched breakfast without nuts.1
“This study helps strengthen the case for walnuts as brain food,” said Professor Claire Williams, who led the research at the University’s Centre for Integrative Neuroscience and Neurodynamics (CINN). “A handful of walnuts with breakfast could give young adults a mental edge when they need to perform at the top of their game.”
The study, published in Food & Function, involved 32 healthy adults aged 18-30 who consumed both a walnut-rich breakfast and a calorie-matched breakfast on separate occasions.* Participants completed various cognitive tests while their brain activity was monitored in the six hours following each breakfast.
“This study adds to our growing body of evidence that walnuts may play a valuable role in supporting cognitive function,” said Robert Verloop, CEO for the California Walnut Commission. “Finding cognitive benefits in young adults is particularly significant as we work to increase walnuts’ appeal in this demographic.”
The researchers suggest that walnuts’ mix of nutrients – including omega-3 alpha linolenic acid (ALA), protein, and plant compounds – may enhance cognitive performance. Walnuts are the only nut to provide an excellent source of omega-3 ALA** (2.5g/oz), which has been researched to support brain health, heart health and more.2 Walnuts also provide 4 grams of plant-based protein along with a variety of other nutrients in just one handful.3
This is the first study to examine the immediate effects of walnuts on brain function in young adults throughout a single day. The findings build on previous research showing the cognitive impacts of regular walnut consumption.
Discover recipes, industry insights and the latest health research on California walnuts at walnuts.org.
References:
*This research was funded by the California Walnut Commission. The funder made no contribution during the design or implementation of the study, nor in the interpretation of findings or the decision to publish.
**One ounce of walnuts offers 18 grams of total fat, 2.5 grams of monounsaturated fat, 13 grams of good polyunsaturated fat.
1. Bell, L., Dodd, G. F., Jeavons, M., Fisher, D. R., Whyte, A. R., Shukitt-Hale, B., & Williams, C. M. (2025). The impact of a walnut-rich breakfast on cognitive performance and brain activity throughout the day in healthy young adults: a crossover intervention trial. Food & Function, DOI: 10.1039/d4fo04832f.
2. Sala-Vila A, Fleming J, Kris-Etherton P, Ros E. Impact of alpha-linolenic acid, the vegetable omega-3 fatty acid, on cardiovascular disease and cognition [published ahead of print February 16, 2022]. Advances in Nutrition. doi.org/10.1093/advances/nmac016.
3. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
About the California Walnut Commission
The California Walnut Commission (CWC) represents more than 3.700 California walnut growers and approximately 70 handlers, grown in multi-generational farmers’ family orchards. California walnuts, known for their excellent nutritional value and quality, are shipped around the world all year long, with more than 99% of the walnuts grown in the United States being from California. The CWC, established in 1987, promotes usage of walnuts through domestic and export market development activities as well as supports health research with consuming walnuts. To explore recipes and learn more about California walnut growers, industry information and health research, visit walnuts.org.
Leave a Reply