Eating this snack every day may lower your risk of dementia — even better if you follow 2 rules

Believe it or nut, middle-aged and older adults who eat nuts ever day can significantly lower their risk of dementia, a new study has found.

An international team of researchers had 50,300 UK adults, who were mostly in their mid-50s, fill out a questionnaire about their nut consumption habits before following them for an average of seven years to see if they developed dementia.

About 1,400 dementia cases were identified. After accounting for factors like age, sex, body mass, education and lifestyle, the researchers determined that consuming nuts on a daily basis lowered risk of dementia by 12%.

The benefits were even greater for those who opted for unsalted nuts and ate up to one handful, or 40 grams, every day — in that case, the risk of dementia was lowered by 16%.

The findings were published in September in the journal Geroscience.

Research has long linked a poor diet to increased dementia risk.

Obesity, diabetes and high cholesterol in midlife are among the 14 modifiable lifestyle factors The Lancet Commission, composed of 27 dementia experts, identified this year as fueling dementia diagnoses.

Experts have suggested that the Mediterranean, DASH and MIND diets, which are rich in fruits, vegetables, whole grains and healthy fats, may be best for brain health.

Nuts are a key component of the three eating plans.

Writing last year in the journal Nutrients, researchers from Spain reported that nuts “are a nutrient-dense food that contain a number of potentially neuroprotective components, including monounsaturated and polyunsaturated fatty acids, fiber, B-vitamins, non-sodium minerals, and highly bioactive polyphenols.”

They also called walnuts the “nut type most promising for cognitive health.”

One orthopedic surgeon recently said he enjoys snacking on walnuts because they boast omega-3 fatty acids, which can help with brain development and function.

Researchers at the National Institute on Aging found that eating walnuts may help enhance memory in Alzheimer’s patients.

Alzheimer’s is the most common cause of dementia among older Americans.

Nearly 7 million Americans have been diagnosed with dementia, according to a recent study that warned that millions more likely have symptoms but have not been formally diagnosed.

The number of people living with dementia worldwide is expected to increase from 57 million in 2019 to 153 million by 2050 thanks to the aging population.