Adopting a simple lunchtime habit could significantly reduce the risk of developing a condition that impacts nearly one million people. Dr. Saurabh Sethi, a well-regarded gastroenterologist with a presence on Instagram and TikTok, recently highlighted a snack that scientists have endorsed for its potential to lower the risk of all-cause dementia.

Dr. Sethi’s impressive credentials include a medical degree from the All India Institute of Medical Sciences (AIIMS) and a Master’s in Public Health from the University of Texas School of Public Health. His training also includes time at Harvard and Stanford, adding notable expertise to his advice.

In a video posted on Instagram, Dr. Sethi explained, “Science suggests that consuming 30g of unsalted nuts daily can reduce your risk of all-cause dementia by 17% compared to not eating nuts regularly. Nuts are rich in nutrients and contain multiple bioactive compounds such as antioxidants, unsaturated fatty acids, and fiber, which are beneficial for both brain and gut health.”

Dr. Sethi described a 30g serving as “just a handful of nuts a day.” Incorporating a variety of nuts can enhance your diet, and convenient prepackaged options are available at most supermarkets, including Asda, Tesco, Sainsbury’s, and Morrisons.

A budget-friendly option can be found at Aldi, where a pack of mixed nuts—containing almonds, cashews, hazelnuts, and walnuts—is priced at £1.75. This 200g bag translates to roughly six servings based on the 30g recommendation.

Dr. Sethi noted that a small handful of nuts typically contains about 200 calories, making them a relatively healthy snack. However, he emphasized that the benefits are maximized when nuts are part of an overall healthy diet and lifestyle. Simply adding nuts to an unhealthy diet won’t yield significant benefits. The doctor shared that he achieves this goal by enjoying “a handful of mixed nuts during lunchtime” each day.

What is all-cause dementia?

The term ‘all-cause dementia’ refers to all types of dementia, which are diseases and injuries that cause brain damage leading to cognitive decline. It is a broad term encompassing various forms, such as Alzheimer’s, vascular dementia, and dementia with Lewy bodies.

There are an estimated 944,000 to 982,000 people living with all-cause dementia in the UK. This figure is expected to increase to over one million by 2030 and 1.4 million by 2040, according to the Alzheimer’s Society.

There are 55 million people living with dementia around the globe. It is estimated that this number will rise to 139 million by 2050.

Why can nuts help with dementia and brain health?

Eating nuts may be associated with a lower risk of dementia, particularly when consumed daily and as part of a healthy diet. Studies suggest nuts protect brain health due to their content of antioxidants, omega-3 fatty acids, vitamin E, and other nutrients.

Walnuts, in particular, are a strong source of the plant-based omega-3 fatty acid alpha-linolenic acid (ALA), which may support cognitive health. A UK Biobank study found that daily nut consumption was linked to a reduced risk of all-cause dementia compared to those who didn’t eat nuts.

Eating plain, unsalted nuts daily showed a lower risk of dementia, suggesting that reducing salt intake is also beneficial. While studies show a positive association, more research is needed to definitively link the findings.

If you have a known allergy to peanuts or tree nuts, you should avoid all nuts unless a healthcare professional has advised otherwise. People who have difficulty swallowing should avoid nuts to prevent choking.

Those prone to kidney stones may need to avoid nuts with high oxalate levels, such as cashews and Brazil nuts. People with high blood pressure should limit or avoid salted nuts because of their high sodium content.