Eating as little as one nut a day has been linked to a significantly lower risk of developing dementia, according to new research (1).

The international study, published in Nutrients, analysed the diets of more than 17,000 adults, aged 45 and older for up to 18 years, and found even a small daily serve of nuts was associated with better brain health.

People who ate between 0.1 and 5 grams of nuts a day – the equivalent of just one to four almonds, walnuts or pistachios – had a 20 per cent lower risk of developing dementia than those who didn’t eat nuts.

The findings showed a ‘dose response’ relationship, with eating more nuts associated with greater protection. The biggest benefit was seen among people eating at least five grams of nuts a day, with their risk of developing dementia falling by 24 per cent.

While this protective association was observed at a relatively modest intake, the findings add to the growing body of evidence linking a daily handful (30g) of nuts with a wide range of health benefits, including heart, metabolic and brain health.

The research was led by scientists from Zhejiang University School of Medicine in China, in collaboration with researchers from Harvard T.H. Chan School of Public Health, the University of Copenhagen, and Universitat Rovira i Virgili. They examined data from three long-running population studies in the United States and the United Kingdom.

Researchers believe nuts may help protect the brain because they contain “a rich array of bioactive components”, including omega-3 healthy fats, vitamin E, magnesium and antioxidants that help keep brain cells healthy and reduce inflammation. They also noted nuts’ well-established benefits for heart, vascular and metabolic health, alongside emerging evidence linking nut consumption and gut health, suggesting this may support neuroprotective pathways.

“For Australians, this study shows that adding nuts to your day – even in small amounts – can have a big impact on brain health and potentially help reduce the risk of dementia,” said Belinda Neville, dietitian and Program Manager at Nuts for Life, Australia’s peak body on the nutrition and health benefits of nuts.

“Nuts should be included in a brain-healthy diet. Whether it’s starting the day with a sprinkle of nuts on your overnight oats, grabbing a handful of nuts as a healthy snack or, if you have trouble crunching on nuts, trying nut butter on toast. It’s an easy change to improve your health and kick-start a daily nut habit.”

Dementia, including Alzheimer’s disease, is now Australia’s leading cause of death (2). There is increasing evidence that tackling dementia’s many risk factors could reduce the risk of developing the disease.³ A Lancet report identified nearly half (45%) of dementia cases were potentially preventable through improved lifestyle and health (3).