Adopting a straightforward lunchtime habit may significantly reduce the risk of dementia, a condition affecting nearly one million people in the UK. Dr. Saurabh Sethi, a gastroenterologist with a substantial online following, emphasizes that daily consumption of nuts can contribute to this risk reduction. He cites research suggesting that eating 30 grams of unsalted nuts each day could lower the risk of all-cause dementia by 17% compared to not consuming nuts at all.
Dr. Sethi, who graduated from the All India Institute of Medical Sciences (AIIMS) and holds a Master’s in Public Health from the University of Texas School of Public Health, further enhanced his expertise at Harvard and Stanford universities. In a recent Instagram video, he explained the nutritional benefits of nuts, stating, “Nuts are nutrient-rich with multiple bioactive compounds, including antioxidants, unsaturated fatty acids, and fibre that offer benefits for brain and gut health.”
Understanding the Benefits of Nuts
Dr. Sethi recommends incorporating a variety of nuts into one’s diet, noting that many supermarkets, such as Asda, Tesco, Sainsbury’s, and Morrisons, offer convenient options. For those on a budget, Aldi provides a mixed bag of nuts for approximately £1.75, which includes almonds, cashew nuts, hazelnuts, and walnuts. This 200-gram package is estimated to contain around six servings, based on the recommended 30-gram serving size.
He highlights that even consuming just one type of nut can provide health benefits. A small handful, which typically has around 200 calories, makes for a healthy snack, particularly for those monitoring their calorie intake. However, he stresses the importance of maintaining a balanced diet, stating that the benefits of nuts are maximized only when consumed alongside other nutritious foods.
The Scope of Dementia
The term ‘all-cause dementia’ refers to various types of dementia that lead to brain damage and cognitive decline. Conditions included under this umbrella are Alzheimer’s disease, vascular dementia, and dementia with Lewy bodies. Current estimates suggest that between 944,000 and 982,000 individuals in the UK are living with all-cause dementia, with projections indicating this figure could surpass one million by 2030 and reach 1.4 million by 2040, according to the Alzheimer’s Society. On a global scale, approximately 55 million individuals are currently affected by dementia, with predictions suggesting this number may rise to 139 million by 2050.
Research indicates that nut consumption may play a role in reducing the risk of dementia. Nuts are abundant in antioxidants, omega-3 fatty acids, vitamin E, and other essential nutrients. Walnuts, in particular, contain the plant-based omega-3 fatty acid alpha-linolenic acid (ALA), believed to be beneficial for cognitive health. A study conducted by the UK Biobank found that individuals who regularly consume nuts have a lower risk of dementia compared to those who do not.
Dr. Sethi’s findings support the idea that incorporating plain, unsalted nuts into a daily diet can lead to a decreased risk of dementia. He also notes that reducing salt intake is advisable for overall health. While these studies suggest a positive correlation, further research is necessary to solidify these conclusions.
It’s important to note that individuals with nut allergies should avoid nuts unless advised otherwise by a healthcare professional. Additionally, those with difficulties swallowing should steer clear of nuts to prevent choking hazards. People prone to kidney stones may want to limit high-oxalate nuts such as cashews and Brazil nuts, while individuals with high blood pressure should be cautious with salted nuts due to their sodium content.
Incorporating a simple habit such as eating a handful of nuts daily may be an effective strategy for supporting brain health and potentially reducing the risk of dementia. As Dr. Sethi demonstrates through his personal routine of enjoying a mixed nut snack at lunchtime, small dietary changes can lead to significant health benefits over time.
