Some of us reach for a cup of coffee to jumpstart the morning, while others swear by meditation or a cold shower. But what if the secret to better brainpower might lie in what you sprinkle on your breakfast?
A new study from the University of Reading, UK, suggests that a simple breakfast tweak—adding walnuts—could give young adults a cognitive boost that lasts throughout the day.
The research revealed that eating 50 grams of walnuts (roughly a generous handful) mixed into muesli and yogurt led to faster reaction times and better memory performance later in the day, compared to a calorie-matched breakfast without nuts.
“This study helps strengthen the case for walnuts as brain food. A handful of walnuts with breakfast could give young adults a mental edge when they need to perform at the top of their game,” said paper author and neuroscientist professor Claire Williams in a statement.
She added: “It’s particularly exciting that such a simple dietary addition could make a measurable difference to cognitive performance.”
The study followed 32 healthy young adults, aged 18–30. They ate two different breakfasts: one with walnuts and one without. Over the next six hours, the researchers gave each subject three cognitive tests, during which brain activity was monitored.
Cognitive tests were conducted throughout the day while their brain activity was monitored for six hours after eating each breakfast.
The team found that those who ate walnuts had faster reaction times throughout the day and better memory performance by the end of the testing period than those who did not include the nuts in their morning meal.
This benefit took some time to manifest after the walnut-laden breakfast, the researchers noted.
“Memory effects were mixed, with worse memory performance observed at two hours compared with the control (perhaps resulting from mood or motivational issues following consumption of a large walnut breakfast that participants disliked),” the team wrote in their paper.
Brain activity recordings suggested that walnuts may help the brain function more efficiently during challenging mental tasks. Blood sample analysis also revealed positive changes in glucose and fatty acid levels, which could contribute to improved cognitive performance.
Researchers involved in the University of Reading study believe that the beneficial effects could be linked to the nutrients found in walnuts, including omega-3 alpha-linolenic fatty acids, protein, and polyphenols
While the findings are promising, researchers note that further studies are required to fully understand how walnuts enhance brain function.
The study was funded by the California Walnut Commission. However, the funders played no role in conducting the study or interpreting its results.
Other benefits of nuts
The study builds on previous research highlighting the health benefits of nuts. For example, a previous study out of Harvard found that people with type 2 diabetes who ate more than five servings of nuts per week lowered their risk of heart disease by as much as 17 percent.
A 2010 study in the journal Nutrients also found that eating more nuts could lower the risk of heart disease and gallstones in both men and women. This could be a result of the ability of nuts, particularly walnuts, to reduce inflammation when incorporated into a diet.
Inflammation is believed to be a major driver in preventing cholesterol build-up, but also in other illnesses including autoimmune diseases, Alzheimer’s and even anxiety and depression.
Reference
Bell, L., Dodd, G. F., Jeavons, M., Fisher, D. R., Whyte, A. R., Shukitt-Hale, B., & Williams, C. M. (2025). The impact of a walnut-rich breakfast on cognitive performance and brain activity throughout the day in healthy young adults: A crossover intervention trial. Food & Function. https://doi.org/10.1039/D4FO04832F
Cofán, M., Rajaram, S., Sala-Vila, A., Valls-Pedret, C., Serra-Mir, M., Roth, I., Freitas-Simoes, T. M., Bitok, E., Sabaté, J., & Ros, E. (2020). Effects of 2-Year Walnut-Supplemented Diet on Inflammatory Biomarkers. Journal of the American College of Cardiology, 76(19), 2282–2284. https://doi.org/10.1016/j.jacc.2020.07.071
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