Numerous research studies have demonstrated that the food choices we make can have a positive or negative impact on our brains.
Regular walnut consumption may enhance cognitive growth and foster psychological maturation in teenagers, according to a groundbreaking study spearheaded by the Pere Virgili Health Research Institute (IISPV).
The research, which also involved collaboration from ISGlobal (supported by “la Caixa” Foundation) and the Hospital del Mar Medical Research Institute (IMIM), marks the first exploration into the effects of nut consumption during the crucial phase of cognitive development in adolescence.
Walnuts boast a high concentration of alpha-linolenic fatty acid (ALA), a vital omega-3 component that significantly contributes to brain development, particularly during adolescence.
According to Jordi Julvez, lead researcher and head of the NeuroÈpia Research Group at the IISPV, the teenage years are marked by significant biological shifts, including hormonal changes that drive synaptic growth in the frontal lobe.
This brain region is essential for the maturation of advanced emotional and cognitive abilities. Neurons receiving ample nourishment from such fatty acids can grow and establish new, robust connections.
The new study published in eClinicalMedicine, a journal under the distinguished Lancet Discovery Science umbrella, involved the voluntary participation of 700 students aged 11 to 16 from 12 distinct high schools in Barcelona. The students were divided into two random groups: a control group that received no intervention, and an experimental group provided with 30-gram sachets of walnut kernels, which they were instructed to consume daily for six months.
The researchers discovered that adolescents who consumed walnuts for at least 100 days (not necessarily on consecutive days) experienced enhanced attention functions. Additionally, students exhibiting symptoms of attention deficit hyperactivity disorder (ADHD) saw significant improvements in their behavior, including increased attentiveness towards teachers and reduced hyperactivity in the classroom.
Conversely, researchers observed a rise in tasks associated with fluid intelligence. According to Jordi Julvez, this type of intelligence is less impacted by learning and is more closely tied to an individual’s biological status. Adolescents were given progressively challenging tests to evaluate fluid intelligence, such as deciphering the pattern in a sequence of letters.
While no major distinctions were detected between the intervention and control groups, Julvez notes that when adherence to the guidelines is taken into account, favorable outcomes become apparent. Participants who strictly adhered to the recommended walnut intake and consumption frequency exhibited enhancements in the assessed cognitive functions.
The research highlights the significance of adhering to a nutritious diet consistently for teenagers to experience proper cognitive and psychological growth.
“If boys and girls would heed these recommendations and actually eat a handful of walnuts a day, or at least three times a week,” according to first author Ariadna Pinar, “they would notice many substantial improvements in cognitive abilities, and it would help them face the challenges of adolescence and entering adulthood.
“Adolescence is a period of great brain development and complex behaviors that requires a significant amount of energy and nutrients.”
Undoubtedly, nuts boast a plethora of health benefits as natural superfoods, with walnuts standing out for their unique ability to also reduce blood pressure. Researchers at Penn State University discovered that individuals consuming walnuts experienced a more significant decrease in blood pressure compared to those who consumed a similar fatty acid profile without the nuts.
A 2015 study published in the Journal of Nutrition, Health, and Aging discovered that U.S. adults consuming 13 grams of walnuts daily demonstrated improved cognitive abilities across various assessments, irrespective of their age or gender.
An another study published last year, the investigators discovered that walnut consumption could reduce the intensity and occurrence of depressive symptoms, enhance the emotional well-being of healthy young adults, and boost the likelihood of attaining overall wellness in later years.
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