Walnuts Vs. Almonds: Dietitians Explain Which Is Better for Brain Health

“Most people know that fatty fish, like salmon and mackerel, contain omega-3 fatty acids that are great for the brain. However, walnuts are also a plant-based source of this essential nutrient,” says Destini Moody, R.D.N., C.S.S.D., L.D., a registered dietitian nutritionist at VNutrition. According to the National Institutes of Health (NIH), walnuts are the third-highest food source of alpha-linoleic acid (ALA), the type of omega-3 fatty acid found in plant foods, containing 2.5 times the recommended daily intake per ounce. “ALA helps maintain brain cell membranes and may play a role in processes like neurogenesis and synaptic plasticity,” or the brain’s ability to strengthen connections between neurons, explains Sapna Peruvemba, M.S., R.D.N., a plant-based registered dietitian nutritionist in Loma Linda, CA.

While ALA offers the biggest benefits for brain health, walnuts also contain other nutrients that make them a top brain-healthy food for memory and cognition. “Walnuts contain polyphenols such as ellagitannins, which have antioxidant and anti-inflammatory properties that may help protect brain cells from age-related damage,” Peruvemba says. “Walnuts are additionally unique among nuts for providing higher amounts of gamma-tocopherol, a form of vitamin E that may contribute to cardiovascular and neuroprotective benefits.”

Studies have also identified the benefits of eating walnuts for brain health. One study in The American Journal of Clinical Nutrition found that eating walnuts regularly may delay cognitive decline in older adults at a higher risk of cognitive issues, though walnuts did not improve overall cognition in those who were generally healthy. Meanwhile, separate research in Food & Function found that eating walnuts with breakfast may improve executive functions and recall later in the day.

The primary benefits of almonds for brain health come from vitamin E. “A one-ounce serving of almonds contains about half of your daily needs of vitamin E, a fat-soluble vitamin that also acts as an antioxidant,” says Moody. “In the brain, vitamin E helps shield brain cells from damage that can lead to neurodegenerative disorders.” Unlike walnuts, which contain gamma-tocopherol, almonds are rich in alpha-tocopherol, the form of vitamin E that is actually used by the body, making them an exceptional source of this nutrient. (Gamma-tocopherol, on the other hand, must be metabolized by the liver first).

According to a study in Frontiers in Nutrition, low vitamin E intake is associated with a higher risk of developing dementia, suggesting that maintaining optimal vitamin E intake may help prevent cognitive decline. A new study published in The Journal of Nutrition also found that eating almonds regularly improved executive function, processing speed, and overall cognition in people with prediabetes.

“It’s difficult to say that one nut is definitively ‘better’ for brain health,” says Peruvemba. “Many of the strongest links between nuts and cognitive health are actually related to their cardiometabolic benefits, such as lowering LDL cholesterol, improving blood pressure, and supporting metabolic health—all of which are risk factors for dementia.” According to the American Heart Association, the heart and brain “are interdependent and linked through shared risk factors” and taking steps to protect your heart may also slow the onset or progression of cognitive impairment later in life. Considering that research has identified nuts as a food that may lower your heart disease risk, eating either walnuts or almonds may go far towards supporting your brain health.

That said, if you’re looking strictly at the ways they act upon the brain, walnuts may have a slight edge. “Walnuts have a more direct mechanism of action in terms of brain health as omega-3s have stronger evidence and a more robust effect on neuroprotection,” says Moody. But munching on either is a smart choice for your brain and your overall health.