homehome Home chatchat Notifications


9 Nuts and Seeds That Boost Brain Power

You can't go wrong including these nuts and seeds into your diet for a healthier brain.

Alexandra Gerea
February 25, 2025 @ 5:51 pm

share Share

Credit: Pexels.

The human brain is a marvel of evolution, a three-pound universe of neurons and synapses that allows us to think, dream, and create. But like any finely tuned machine, it needs the right fuel to perform at its best.

Crunchy foods like walnuts, almonds, and chia seeds hide a powerhouse of nutrients behind their modest shells and husks. A growing pile of studies points to nuts and seeds as some of nature’s best brain food. They’re packed with fats, vitamins, and antioxidants that don’t just keep your body humming—they tune up your neurons, too.

Walnuts

Credit: Pixabay.

Shaped like miniature brains, walnuts are a fitting symbol of their cognitive benefits. They’re loaded with alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that supports brain health. Studies have shown that diets high in ALA are linked to better cognitive performance and a reduced risk of neurodegenerative diseases like Alzheimer’s. Walnuts may improve memory and learning by reducing oxidative stress and inflammation in the brain.

Flaxseeds

Credit: Pexels.

These tiny seeds are a powerhouse of ALA as well. Just one tablespoon provides more than your daily recommended intake of omega-3s. Research suggests that flaxseeds can improve attention and focus, making them a great addition to your morning smoothie or oatmeal. One 2023 study found that flaxseed improves verbal fluency in healthy older adults, which points to ALAs staving off age-related cognitive decline.

Chia Seeds

Credit: Pexels.

These black-and-white specks are another rich source of omega-3 and fiber. They also contain antioxidants, such as chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol, which are believed to have cardiac, hepatic protective effects, anti-ageing and anti-carcinogenic characteristics. A 2020 study found that chia seeds act as a cognitive booster against Alzheimer’s and a 2018 study “confirmed that chia-rich nutrition has positive effects on cognitive abilities.”

Almonds

Credit: Pexels.

Almonds are packed with vitamin E, an antioxidant that shields brain cells from oxidative stress. Studies have linked higher vitamin E intake to a slower decline in cognitive abilities as we age. Almonds also bring riboflavin and L-carnitine, two compounds that help fuel mitochondria, deriving second-stream benefits to brain health owing to improved metabolic health.

Pumpkin Seeds

Credit: Pumpkin Seeds.

Don’t let their small size fool you—pumpkin seeds are loaded with magnesium, iron, zinc, and copper. These minerals are essential for brain function, from memory to mood regulation. Zinc, in particular, plays a key role in nerve signaling, while magnesium helps protect against depression and anxiety.

Sunflower Seeds

Credit: Pixabay.

Rich in vitamin E and selenium, sunflower seeds are a double threat against cognitive decline. Selenium, in particular, has been shown to improve mood and reduce the risk of neurodegenerative diseases.

Brazil Nuts

Credit: Pixabay.

Just one Brazil nut provides more than 100% of your daily selenium needs. This mineral is crucial for reducing inflammation and protecting the brain from oxidative damage. A 2022 study found that selenium supplementation improved cognitive function in older adults with mild cognitive impairment.

Cashews

Credit: Pixabay.

Cashews are a great source of tryptophan, an amino acid that helps produce serotonin, the “feel-good” neurotransmitter. Higher serotonin levels are associated with improved mood and reduced anxiety.

Sesame Seeds

Credit: Pixabay.

These tiny seeds are rich in tyrosine, another amino acid that supports the production of dopamine. A 2019 study found that sesame seed extract improved cognitive performance in stressed individuals.

share Share

The Best Archaeopteryx Fossil Ever Found Just Showed It Could Fly

An extraordinary fossil of Archaeopteryx reshapes what we know about the origin of flight.

Earliest Reptile Footprints Found By Amateur Paleontologist in 355-Million-Year-Old Rock Push Back the Dawn of Land Animals

Footprints in Australia hint reptiles evolved 35 million years earlier than thought.

A Massive Brain Study Reveals the Hidden Work Your Mind Does While You Read

How the brain handles letters, words, sentences, and entire texts.

Scientists Create “Bait” to Lure Baby Corals Back to Dying Reefs

A new bioengineered ink dramatically boosts coral larvae settlement.

A Nearby Star Sings a Stellar Tune, and Scientists can Hear Its Age

A 10-billion-year-old star's subtle vibrations rewrite rules of stellar aging and structure

Inside Amazon’s Secretive Plan to Blanket Earth with Internet from Space

Amazon’s Project Kuiper aims to beam internet from space—but raises questions on debris, sky glow.

Meet Mosura fentoni, the Bug-Eyed Cambrian Weirdo with Three Eyes and Gills in Its Tail

Evolution went strong in this one.

Japan’s Stem Cell Scientists Claim Breakthrough in Parkinson’s Treatment

It’s a small study, but it could change everything for neurodegenerative diseases.

Scorpion Stings Are Surging in Brazil with Sting Rates Rising 155%

Climate change and urban sprawl are fueling a surge in venomous stings.

Researchers Used 3D Tech to Rebuild the Parthenon’s Lighting and Discovered It Was Nothing Like We Imagined

The classical assumption of how light and shadows danced in the Parthenon is all wrong.