People could cut down their risk of developing a condition that affects nearly one million people by picking up a simple lunchtime habit. Dr Saurabh Sethi, a gastroenterologist, who has a large following on Instagram and TikTok, spoke about a snack he eats that has been backed by scientists as a way to cut down the risk of developing all-cause dementia.
Dr Sethi earned his medical degree from the All India Institute of Medical Sciences (AIIMS). He also pursued his Master’s in Public Health at the University of Texas School of Public Health, and received training at both Harvard and Stanford.
In an Instagram video, he said: “Science says that if you eat 30g of nuts every day that are unsalted, you could reduce your risk of all-cause dementia by 17% as compared to no daily nuts. Nuts are nutrient-rich with multiple bioactive compounds, including antioxidants, unsaturated fatty acids and fibre that offer benefits for brain and gut health.”
Dr Sethi compared a 30g serving to “just a handful of nuts a day”. A mixture adds some variety to your diet, and prepacked options are available in most supermarkets like Asda, Tesco, Sainsbury’s and Morrisons.
One of the cheapest mixtures is available at Aldi for £1.75 a pack, including almonds, cashew nuts, hazelnuts and walnuts. The 200g bag would work out at around six servings, using the 30g suggestion.
Dr Sethi claimed that a small handful of nuts usually contains around 200 calories, making them a fairly healthy snack. However, people will only reap the benefits if they follow a healthy diet and lifestyle, as eating nuts on their own won’t make a difference if they are not eaten alongside other healthy choices. The doctor also explained that he meets this goal every day by having “a handful of mixed nuts during lunchtime.”
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.