There are days when taking care of ourselves feels complicated. A thousand messages about what to do, what not to do, what’s good today but suspect tomorrow. But every once in a while, the answer is as simple as this: eat a handful of almonds.
At RVNAhealth, we care for people at every stage of life and health. And sometimes that care is found not in the doctor’s office or the hospital room, but in the small, daily rituals that keep us strong. Eating well. Moving often. Staying curious. Connecting with others.
So today, we’re sharing a quiet but powerful reminder from AARP: that the humble nut—something so ordinary, so unassuming—is also a small act of protection for the most extraordinary part of us: our brain.
It turns out that certain nuts and seeds are packed with nutrients that help keep our minds sharp, our memories intact, and our thinking clear. Researchers point to vitamin E, omega-3 fats, antioxidants, and minerals that work behind the scenes to nourish and protect our brain cells. And it doesn’t take much—just a handful, a sprinkle, a spoonful here and there.
Here are a few to reach for:
✅ Almonds, loaded with vitamin E, which studies link to a lower risk of Alzheimer’s Disease and cognitive decline. They’re crunchy little time capsules of care, each bite offering quiet support.
✅ Walnuts, shaped like tiny brains themselves, rich in plant-based omega-3s that may bolster memory, learning, even mood. A snack that’s as poetic as it is practical.
✅ Pistachios, those cheerful green kernels tucked inside their shells, carrying antioxidants like lutein and zeaxanthin — natural defenders of brain cells.
✅ Pumpkin seeds, small but mighty, offering magnesium, zinc, iron, and copper: the minerals that help with learning, memory, and communication between brain cells.
✅ Chia seeds, those tiny specks that swell with water and possibility, delivering fiber, omega-3s, and protein to quietly support brain and body alike.
It’s a list that reads almost like a love letter to nature’s pantry. And it’s a good reminder that nourishing our minds doesn’t have to be complicated. It can be a simple swap: a handful of walnuts instead of chips; a sprinkle of pumpkin seeds over salad; chia stirred into yogurt.
Of course, no food is a magic bullet. No almond will single-handedly ward off forgetfulness or confusion. But caring for our brain is cumulative—a lifetime of small, good choices that add up over time. A walk around the block. A crossword puzzle. A phone call to an old friend. And yes, a handful of nuts.
“Sometimes even the smallest change can have a big impact,” says Carmen Weber, RVNAhealth’s Registered Dietitian. “Improved health often begins with one or two small, sustainable changes—like incorporating brain-friendly nuts and seeds into the day. Simple habits like these lay the foundation for lifelong wellness.”
At RVNAhealth, we’re proud to walk alongside you in all the ways you care for yourself and those you love. Whether through nutrition, exercise, education, or companionship, we believe health is built on daily acts of hope and effort.
We’re pleased to share this wisdom from AARP as part of our commitment to your lifelong wellness. To read more, visit AARP: “Nuts and Seeds That Are Good for Brain Health”.
And if you’d like guidance on nutrition, wellness, or healthy aging, we invite you to connect with us at rvnahealth.org.
Because sometimes, it really is as simple as this: take a handful of almonds.