Walnuts Vs. Almonds: Experts Say Which Is Better for Brain Health

Each contains nutrients that support cognition.

Mar. 31, 2026 at 10:01pm

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An extreme close-up X-ray image revealing the intricate internal structures of a walnut and almond as glowing, ghostly lines against a dark background, conceptually illustrating the brain-boosting nutrients contained within these nuts.An X-ray view exposes the complex internal structures of walnuts and almonds, two nutrient-dense nuts that may offer cognitive benefits.Loma Linda Today

Dietitians compare the brain health benefits of walnuts and almonds, noting that both nuts contain nutrients like omega-3s and vitamin E that can support cognitive function. While walnuts may have a slight edge due to their higher omega-3 content, both nuts are considered excellent choices for brain health.

Why it matters

Maintaining good brain health is crucial as we age, and diet plays a key role. Understanding the specific brain-boosting nutrients in different nuts can help people make informed choices about which to incorporate into their diets.

The details

Walnuts are a plant-based source of omega-3 fatty acids, which help maintain brain cell membranes and support neurogenesis and synaptic plasticity. They also contain polyphenols and a form of vitamin E that may protect brain cells from age-related damage. Almonds are an exceptional source of the vitamin E form that is directly usable by the body, which can help shield brain cells from damage that can lead to neurodegenerative disorders. Both nuts have been linked to improved cognition, executive function, and processing speed in various studies.

  • The study in The American Journal of Clinical Nutrition was published in 2021.
  • The study in Food & Function was published in 2022.
  • The study in Frontiers in Nutrition was published in 2020.
  • The study in The Journal of Nutrition was published in 2023.

The players

Destini Moody

A registered dietitian nutritionist at VNutrition.

Sapna Peruvemba

A plant-based registered dietitian nutritionist in Loma Linda, California.

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What they’re saying

“Most people know that fatty fish, like salmon and mackerel, contain omega-3 fatty acids that are great for the brain. However, walnuts are also a plant-based source of this essential nutrient.”

— Destini Moody, Registered Dietitian Nutritionist

“ALA helps maintain brain cell membranes and may play a role in processes like neurogenesis and synaptic plasticity, or the brain's ability to strengthen connections between neurons.”

— Sapna Peruvemba, Plant-Based Registered Dietitian Nutritionist

“Walnuts contain polyphenols such as ellagitannins, which have antioxidant and anti-inflammatory properties that may help protect brain cells from age-related damage.”

— Sapna Peruvemba, Plant-Based Registered Dietitian Nutritionist

“A one-ounce serving of almonds contains about half of your daily needs of vitamin E, a fat-soluble vitamin that also acts as an antioxidant. In the brain, vitamin E helps shield brain cells from damage that can lead to neurodegenerative disorders.”

— Destini Moody, Registered Dietitian Nutritionist

What’s next

Researchers plan to conduct further studies on the long-term effects of regularly consuming walnuts and almonds on cognitive function and brain health in different populations.

The takeaway

Both walnuts and almonds are excellent choices for supporting brain health due to their unique nutrient profiles, but walnuts may have a slight edge due to their higher omega-3 content. Incorporating either nut into a balanced diet is a smart way to help protect cognitive function as you age.