Eating a daily serving of peanuts can help older adults improve blood flow to the brain and boost memory, according to new research.
In a study published in Clinical Nutrition, scientists at the NUTRIM Institute at Maastricht University Medical Center in the Netherlands set out to test whether this simple and inexpensive food could make a measurable difference in people’s brains as they age.
The team recruited 31 healthy older adults between the ages of 60 and 75. During one period of the study, participants ate 60 grams of unsalted, roasted peanuts with their skins on each day for 16 weeks. At another stage, they avoided peanuts altogether, according to a press release.
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The order was randomized and there was an eight-week gap between the two periods so that the effects of the first period would not occur in the second.
During the study, researchers measured blood flow in the brain using specialized MRI technology and tested memory using a standard set of cognitive measures.
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Peanuts are rich in protein and contain high concentrations of L-arginine, an amino acid important for vascular health.
At the end of the peanut consumption period, the results showed that blood flow to the brain increased by 3.6% overall. There were also somewhat stronger improvements in gray matter, which is the brain tissue responsible for memory, emotion and decision-making.
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“[Cerebral blood flow] is an important physiological marker because strong blood flow to the brain contributes to brain health,” said Peter Joris, Ph.D., study author and associate professor in the Department of Nutrition and Exercise Sciences at Maastricht University Medical Center, in the press release.
“We found that long-term consumption of unsalted, skin-roasted peanuts improved global cerebral blood flow, suggesting an overall improvement in brain vascular function.”
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These increases were most notable in the frontal and temporal lobes, areas that are important for higher-level thinking and language.
Participants also performed better on verbal memory tests by about 5.8%.
Because the peanuts were roasted with their skins on, the participants consumed additional antioxidants.
Other domains of thinking, such as executive function and reaction speed, did not show significant improvements.
The study also reported small decreases in systolic blood pressure and pulse, suggesting broader benefits for vascular health.
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Peanuts contain several nutrients that may support blood vessel function, including unsaturated fats, plant proteins, fiber, polyphenols and certain amino acids, the study authors noted.
“Palnuts are particularly rich in plant-based protein and contain high concentrations of L-arginine, an amino acid important for vascular health,” Joris wrote. “They are also a valuable source of unsaturated fats and polyphenols, both of which are known to support vascular function.”
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Because the peanuts were roasted with their skins on, the participants also consumed additional antioxidants. Together, these components may help explain the improvements seen in blood flow and memory.
The study had some limitations, including the small sample size and the fact that all participants were healthy older adults. This makes it difficult to determine whether the effect will hold in larger groups, young people and those with medical conditions.
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The study also only tested unsalted, roasted peanuts with the skin on, at a certain daily amount. Other forms of peanuts or smaller portions may not produce the same results.
Because the participants likely knew if they were eating peanuts, there is also the possibility of a placebo effect, the researchers noted.
The study only lasted a few months, so it can’t show whether these benefits last over time or significantly affect the risk of dementia in the long term.
The study only lasted a few months, so it can’t show whether these benefits last over time or affect dementia risk in the long term.
Because peanuts are high in calories, nutritionists generally recommend choosing unsalted, lightly salted, dry-roasted or raw peanuts rather than the salted or oil-roasted varieties. Moderate servings of peanuts should be balanced with healthy proteins, vegetables, fruits and whole grains.
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The NUTRIM study was supported by funding from The Peanut Institute Foundation, although the foundation had no role in study design, implementation, data analysis or interpretation, or writing of the manuscript, the published results state.
Source of the original article: A new study shows that the popular daily snack boosts brain blood flow in older adults