Maintaining brain health in men requires attention to heart health, hormone regulation, and regular mental activity. Because men can be more vulnerable to accelerated cognitive aging and are less likely to seek treatment, preventive healthcare—including effective management of blood pressure and cholesterol—is critical for lowering dementia risk. Smart nutrition matters too, making peanuts and peanut butter valuable allies for men’s brain health.
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For Men’s Cognitive Support, Think Peanuts.
Peanuts deliver cognitive support for men at every age. A 2019 review of 19 experimental studies found those who eat peanuts and other nuts tend to perform better on cognitive tests-and experience less decline over time.(1) Nut consumption also shows a protective effect
on cognitive function.(1) And a higher intake of legumes and nuts is linked to better overall cognition.(2) Eating just 10g of nuts per day is associated with a 40% lower likelihood of poor cognitive function. (3)
Benefits of Peanuts for Alzheimer’s Disease
Although fewer men than women are diagnosed with Alzheimer’s disease, men who do develop the condition often face more serious outcomes. Factors such as underlying heart health issues, delayed detection, and a tendency to seek medical care less often may all play a role. Fortunately, peanuts contain high levels of niacin and are a good source of vitamin E – two nutrients that have long been known to protect against Alzheimer’s disease and age-related cognitive decline. One study found that niacin intake from foods was associated with a slower annual rate of cognitive decline and a 70 percent lower risk of Alzheimer’s.(4)
Helping Your Heart Man Up
Heart health is especially important because men are more likely to experience conditions that can raise your risk for heart disease, including high blood pressure, high cholesterol, obesity, and diabetes—all of which have been linked to cognitive decline. But the good news? Peanuts can reduce your chance of developing them. Peanuts are a good source of monounsaturated fats, which have been linked to lowering blood pressure levels.(5) And, a recent study from Australia found consuming lightly salted peanuts 2x/day before meals led to weight loss, lowered blood pressure and improved fasting glucose levels.(6) Peanuts help control cholesterol too. High LDL (or ‘bad’) cholesterol can lead to plaque build-up in the arteries. Peanuts are naturally cholesterol free, and have mono- and polyunsaturated fats that help raise levels of HDL (aka ‘good’) cholesterol.(7) Peanuts also help with managing weight. Swapping unhealthy snacks for peanuts or peanut butter can support decreases in body mass index (BMI) and improve overall health.(8) And eating low GI foods (like peanuts and peanut butter) can significantly reduce the risk of type 2 diabetes, while also keeping you fuller, longer.
5 Brain Health Habits Every Man Should Know.
A healthy brain starts with healthy habits. Here are five simple ways to stay sharp.
Make Sleep a Priority.
No matter the age, sleep is important since recent research has found that the brain does vital housekeeping during the night. While the body is at rest, the brain recharges, reorganizes and removes toxic waste that has accumulated throughout the day.(9)
Exercise Your Mind.
Your brain needs a workout, too. Keeping your mind active can help support memory and thinking skills as you age. Try a crossword puzzle, read a book, play games, learn a musical instrument, take up a new hobby, or get involved in your community.
Work Up a Sweat
People who are physically active are more likely to keep their minds sharp. A number of studies have found that the parts of the brain that control thinking and memory have greater volume in people who exercise.(10) If you’re committed to building a healthier brain, give it the fuel it deserves! Incorporate regular exercise into your routine, along with regular helpings of diverse, nutrient-dense foods like peanuts and peanut butter.
Eat Smart.
What you eat can play an important role in brain health. Brain-friendly foods include nuts, seeds, salmon, beans, blueberries, leafy greens, avocados, and red cabbage. Peanuts and peanut butter are especially smart choices because they’re packed with 19 vitamins and minerals, affordable, and easy to enjoy in a variety of ways. A recent study of more than 6,000 adults showed that higher consumption of nuts eaten as part of a brain-healthy diet called the MIND diet was associated with a 30 percent reduced risk of cognitive impairment.(11) Peanuts also contain niacin, vitamin E, and resveratrol—nutrients and compounds that have been linked to supporting cognitive function and healthy brain aging.
Stress Less.
Chronic stress can take a toll on the brain, affecting memory, focus, mood, and overall cognitive function. Peanuts may help support a healthier stress response thanks to compounds like p-coumaric acid, an antioxidant that has been associated with stress-reducing effects in research. In a six-month study conducted by the University of Barcelona, young adults who consumed a daily serving of peanuts or peanut butter experienced improvements in memory and reductions in stress, anxiety, and depression.(12) With their unique mix of healthy fats, protein, fiber, vitamins, and minerals, peanuts and peanut butter offer benefits for both brain and body health.
Go Nuts for Brain Health.
Want to keep your brain performing at its best? Stay active, challenge your mind, and enjoy nutrient-rich foods like peanuts and peanut butter. They’re a simple, delicious way to support brain health today and in the years ahead.