A familiar Vietnamese nut that helps improve brain health

(Dan Tri) - A new study shows that eating a small amount of peanuts every day can increase blood flow to the brain and improve memory in older adults.

Increased cerebral blood flow

According to the New York Post , in a recent experiment conducted by Maastricht University (Netherlands), 31 healthy people aged 60-75 were asked to eat 60g of unsalted, roasted peanuts every day for 16 weeks.

Participants were required to eat the food directly, without grinding or processing it to avoid changing its nutritional properties, and were assessed for overall health and underwent extensive imaging to measure cerebral blood flow at three time points: baseline, mid-term, and end of the study.

At the end of 16 weeks, the results showed that total cerebral blood flow (CBF) increased by 3.6% compared to the control period. The gray matter region - where nerve cell bodies are concentrated - increased by 4.5%. Notably, blood flow in the frontal lobe increased by 6.6% and the temporal lobe increased by 4.9%. These are the brain regions that determine memory, language and decision-making.

“The improvement in CBF is important, as low cerebral blood flow is associated with cognitive impairment, reduced concentration, and reduced information processing speed,” said study author Dr. Peter Joris.

Eating small amounts of peanuts consistently over several weeks has been shown to benefit brain health (Photo illustration: Adobe Stock).

In the memory test, the peanut-eating group also remembered and recognized more words than the previous peanut-eating period.

In addition to brain benefits, peanuts also help improve cardiovascular health. The average systolic blood pressure of participants decreased by 5mmHg, while pulse pressure decreased by 4mmHg. This is considered a significant benefit for cardiovascular health and stroke risk.

Although eating peanuts added about 340 kcal to the daily diet, most participants did not gain weight. This may be due to the unsaturated fats and fiber in peanuts, which help increase satiety and control energy intake.

According to scientists , the effects of peanuts come from L-arginine, unsaturated fats, polyphenols and antioxidants in the peanut shell. All of which support blood vessel function.

“The results suggest that eating unsalted, whole roasted peanuts every day may support brain health as we age,” added Dr Joris.

In the future, the team plans to test whether peanut butter or smaller amounts have the same effect.

A nutritious seed, familiar in Vietnamese meals

Peanuts are one of the most popular nuts in the Vietnamese diet and are highly appreciated by international nutrition experts for their high nutritional value.

According to Medical News Today , 100g of peanuts provide about 567 kcal, including nearly 26g of protein, nearly 50g of fat and about 8g of fiber. Although rich in energy, most of the fat in peanuts is unsaturated fat. This is the group of “good” fats that are beneficial for the heart and metabolism.

Peanuts contain a lot of energy and healthy micronutrients (Photo: Adobe Stock).

The protein content in peanuts is quite high, equal to or higher than many other nuts. On average, 28-30g of peanuts (about a small handful) contains 7-8g of protein.

They are a good source of plant protein, which helps build and repair tissues and supports the immune system. For those who are cutting down on red meat, going vegetarian or increasing their plant-based diet, peanuts are an accessible, cheap and effective option.

About 80% of the fat in peanuts is monounsaturated and polyunsaturated fat, similar to olive oil, almonds or walnuts. Many studies have noted that these types of fats help improve blood lipid profiles, reduce bad cholesterol, and help prevent atherosclerosis and coronary artery disease.

Additionally, peanuts contain arginine, an amino acid that increases nitric oxide production. This is a vasodilator, improving blood flow. This also explains why some observational studies have shown that regular peanut consumption can support blood flow to the brain.

Peanuts contain a significant amount of fiber, which contributes to feelings of fullness, aids digestion, and slows sugar absorption.

Not only that, this seed is also rich in important minerals such as magnesium, phosphorus, potassium, along with vitamin E and B vitamins, especially niacin (B3). These micronutrients participate in energy metabolism, nerve function, blood pressure regulation and cell protection from oxidation.

Despite its many health benefits, peanuts can cause allergies that can lead to some serious reactions in sensitive individuals.

In addition, salted, flavored, or oil-fried peanuts can contain a lot of salt, unhealthy fats, or empty calories, which destroys their original nutritional value. Therefore, experts recommend that people should prioritize dry-roasted or unsalted peanuts, with a daily intake of about 25-30g.

Source: https://dantri.com.vn/suc-khoe/loai-hat-quen-thuoc-cua-nguoi-viet-giup-cai-thien-suc-khoe-nao-bo-20251206230510025.htm