Many of us know about the fantastic benefits regular nut consumption has for your heart and weight, but what about your brain?

Local and international studies consistently show eating nuts is good for your brain. From enhanced learning and memory, to improved mood and better cognitive function, the research on nut intake and brain health is growing all the time.

5 ways nuts support brain health

1. Nuts contain B-group vitamins, necessary for the production of neurotransmitters and cell structure in the brain.
2. Nuts are rich in polyunsaturated fatty acids, necessary to maintain communication between the brain cells.
3. Nuts contain phytonutrients, which protect your brain by creating an antioxidant effect.
4. Many nuts contain magnesium and calcium, which help regulate brain cell communication.
5. Trace minerals like copper and manganese, help protect against free radical damage in your brain.

5 questions to test your brain

Is your brain feeling healthy? See if you can answer these five nutty questions.

1. There are 10 tree nuts – can you name them all?
2. Which tree nut is the only one not grown in Australia?
3. Which nut looks like a brain?
4. How many grams of nuts should you aim to eat each day?
5. What other health benefit is associated with eating nuts?
   a. Reduced risk of cancer
   b. Living longer
   c. Reduced risk of diabetes

Scroll to the bottom of this page to see how you did.

5 ways to include more nuts in your diet

1. Sprinkle a handful of your favourite nut on yoghurt for a quick and delicious breakfast. Nuts help you feel fuller for longer, so you’re less likely to reach for a morning snack.
2. Process nuts to form a smooth paste. Spread it on toast, stir through porridge, or use as a dip for carrot sticks – the sky is the limit!
3. Keep a small box of nuts in your backpack or handbag to snack on throughout the day. Aim for a healthy 30g handful each day.
4. Throw a handful of nuts into your stir fry for a healthy and crunchy twist on a quick weeknight dinner.
5. Mix raw or roasted nuts with dried fruit, popcorn, and chocolate chips for a delicious and healthier movie night snack.

Answers

1. Almond, Brazil nut, cashew, chestnut, hazelnut, macadamia, pecan, pine nut, pistachio, and walnut.
2. Brazil nuts. They only grow in the rainforests of the Amazon valley in South America.
3. Walnut.
4. You should try to eat 30g, about a handful, of nuts every day.
5. All of them!