New study shows walnut-rich breakfast may help to boost your brain power
New research shows that eating walnuts for breakfast could improve brain function throughout the day.
In a first of its kind study, researchers at the University of Reading found that eating a generous handful of walnuts (50g), mixed into muesli and yoghurt, resulted in faster reaction times throughout the day and better memory performance later in the day when compared to eating a calorie-matched breakfast without nuts.1
The research, published this month in Food & Function, involved 32 healthy young adults aged 18-30 who consumed both the walnut-rich breakfast and the matched breakfast on separate occasions.* Participants completed various cognitive tests while their brain activity was monitored in the six hours after eating each breakfast.
Professor Claire Williams, who led the research from the University of Reading, said: “This study helps strengthen the case for walnuts as a brain food. A hearty handful of walnuts with breakfast could give young adults a mental edge when they need to perform at the top of their game. It’s particularly exciting that such a simple dietary addition could make a measurable difference to cognitive performance.”
The researchers suggest that walnuts’ mix of nutrients – including omega-3 alpha linolenic acid (ALA), protein, and plant compounds, may enhance cognitive performance. Walnuts are the only nut to provide an excellent source of omega-3 ALA (2.7g/30g), which has been researched to support brain health, heart health and more.2 Walnuts also provide 4g of plant-based protein along with a variety of other nutrients in just one handful.3
While these results build on past research, it is the first to examine the immediate effects of walnuts on brain function in young adults throughout a single day.
“This study went further by exploring how a dietarily achievable measure of walnuts could benefit our cognitive performance in a sample of healthy young adults aged 18-30. The group who had consumed the walnuts as part of their breakfast showed signs of better memory and greater mental flexibility when completing cognitive tasks at various points across the course of the day,” explains Williams.
The results of this study offer promise for the role of walnuts in improving cognitive performance in young adults. More research, in larger and more diverse populations, is needed to confirm the results.
Putting this research into action is as simple as adding a handful of walnuts to your breakfast or trying out new recipes:
Air Fried Walnut Granola
Ingredients
- 2 tbsp vegetable oil
- 75 g clear honey
- 250 g jumbo oats
- 100 g California Walnuts, roughly chopped
- 3 tbsp mixed seeds
- 75 g sultanas
- 100 g dried apricots, diced
- 25 g desiccated coconut
Instructions
- Place the coconut oil and honey in a small saucepan and heat until melted.
- Mix the remaining ingredients in a large bowl and stir in the honey mixture to evenly coat.
- Line the tray of the air fryer with baking parchment and add the granola. Air fry at180oC for 10-15 minutes, stirring a couple of times, or until golden and crispy.
- Spread out onto a large try to cool completely.
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Notes
Breakfast Ham and Walnut Bagels
Ingredients
- 2 bagels halved
- 2 slices honey roast ham
- 50 g mature Cheddar grated
- 2 medium eggs
- 25 g California Walnuts roughly chopped
Instructions
- Line an air fryer tray with baking parchment.
- Fill the bagels with ham then the Cheddar. Crack the egg into the hole in the centre of the top of the bagel, you might not need all the egg white. Sprinkle with the Walnuts and place in the tray.
- Bake in the air fryer at 180oC for 8-10 minutes until the egg white has just set, cover with foil towards the end if looking a little dark. Sprinkle with parsley to serve.
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Baked Breakfast Walnut Frittata
Ingredients
- 1 tbsp vegetable oil
- 75 g smoked back bacon, trimmed and diced
- 30 g Portabello mushrooms, thickly sliced
- 1 clove garlic, crushed
- 200 g cherry tomatoes, halved
- 75 g California Walnuts, roughly chopped
- 6 medium eggs, beaten
- 50 g reduced fat mature Cheddar cheese, grated
- 1 tbsp chopped flat leaf parsley
Instructions
- Preheat the oven to 180oC, gas mark 4. Grease and line a 22cm square tin with baking parchment.
- Heat the oil in a large frying pan and fry the smoked back bacon, mushrooms and garlic for 4-5 minutes until softened and golden. Add the tomatoes and 50g Walnuts and cook for 1-2 minutes more. Season.
- Transfer to the prepared tin and stir in the eggs. Sprinkle with cheese, remaining 25g Walnuts and the parsley. Bake for 15-20 minutes until golden and set.
- Allow to cool slightly before cutting into 4 squares.
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Notes
Raspberry, Honey & California Walnuts Baked Oats
Ingredients
- 200 g porridge oats
- 2 tsp honey
- 5 medium eggs beaten
- 500 g natural, low fat yogurt
- 100 g California Walnuts chopped
- 500 g raspberries
Instructions
- Preheat the oven to 200oC gas mark 6.
- Mix all the ingredients in a large bowl until combined, reserving ¼ of the walnuts. Spoon into 5 x 150ml dishes. Sprinkle with reserved walnuts, place on a baking tray and bake for 25-30 minutes.
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References:
*This research was funded by the California Walnut Commission. The funder made no contribution during the design or implementation of the study, nor in the interpretation of findings or the decision to publish.
- Bell L, Dodd GF, Jeavons M, Fisher DR, Whyte AR, Shukitt-Hale B, Williams CM. 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 Funct. 2025 Feb 10. doi: 10.1039/d4fo04832f. Epub ahead of print. PMID: 39924976.
- Sala-Vila A, Fleming J, Kris-Etherton P, Ros E. Impact of alpha-linolenic acid, the vegetable omega-3 fatty acid, on cardiovascular disease and cognition [published ahead of print February 16, 2022]. Advances in Nutrition. doi.org/10.1093/advances/nmac016.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
