1. Walnuts

They are the queens of the brain. Their shape is no accident: they concentrate alpha-linolenic acid (ALA), a type of plant-based omega-3 fatty acid, antioxidants, vitamin E, and anti-inflammatory compounds.

Benefit: neuronal protection, improved memory, and a reduced risk of cognitive decline.

2. Almonds

Rich in vitamin E, one of the most important antioxidants for the brain. They also stabilize blood sugar, key to maintaining stable mental energy.
Benefit: improved cognitive performance and protection against brain aging.

3. Hazelnuts

Hazelnuts contain folate, healthy fats, and polyphenols, essential for neurotransmitter production.

Benefit: improved neuronal communication and reduced oxidative stress.

4. Pecans

They are particularly rich in antioxidants, even more so than traditional walnuts.

Benefit: they reduce inflammation and protect against age-related memory loss.

What is a healthy portion?

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