Almonds get plenty of love as a brain-healthy snack, yet they are not the only nutrient-packed option in the realm of cognitive foods. There’s another everyday food that offers even more benefits, particularly for older adults. It’s more affordable and widely accessible: we’re referring to peanuts.

Brimming with distinctive compounds that sharpen memory, enhance cerebral blood flow, and slow cognitive decline, peanuts provide many advantages for brain health. Here, we’ll break down the science behind their brain-boosting power and share practical ways to incorporate them into your meals.

Incorporate peanuts for brain health

Studies show that regular peanut consumption can improve short-term memory and processing speed in older adults, with benefits becoming noticeable in as little as 12 weeks. The secret lies in a synergistic blend of resveratrol, folate, and polyphenols that work together to enhance communication between the gut and the brain. These also help reduce oxidative stress, a major factor driving cognitive decline.

While almonds provide vitamin E and magnesium, their influence on brain health appears less consistent. For example, one six-month trial revealed that they enhanced only specific memory tasks, whereas peanuts improved cerebrovascular function, a critical element for maintaining healthy blood flow throughout the brain.

Besides, peanuts contain more folate, a nutrient vital for brain development and for slowing age-related cognitive decline. Considering their affordability and potent nutritional profile, it becomes a food clearly worthy of our attention.

How to add peanuts to your diet

Peanuts work well in sweet and savory dishes alike. Here are five easy ways to enjoy them daily:

Make peanut butter. Spread it on whole-grain toast, stir it into oatmeal, or blend it into smoothies. Experiment with different recipes for homemade peanut butter to control the ingredients and boost the nutrient profile. If you buy it, opt for natural varieties without added sugars, which helps maintain a stable blood sugar level.
Toss them into salads. Crushed peanuts add a satisfying crunch to grain bowls or leafy greens such as spinach, kale, or arugula. Pair them with lime, cilantro, and chili flakes, or mix them with sliced apples, dried cranberries, and a light vinaigrette.
Use peanut flour in baking. Add a boost of protein and a mild nutty flavor to pancakes, muffins, or homemade energy bars. This works well as a partial substitute for wheat flour in recipes and a gluten-free option. It can also be incorporated into savory breads or as a thickener in sauces, enriching taste and texture.
Add them to a snack mix. Combine roasted peanuts with nutritious add-ins like popcorn, dark chocolate chips, dried cranberries, and a pinch of sea salt.
Stir them into stir-fries. Add a handful of peanuts during the final minute of cooking to provide a nutty flavor and extra crunch to your vegetables, such as bell peppers, broccoli, and snow peas. Their rich texture blends beautifully with sauces based on soy, ginger, and garlic.

Even small portions matter. Just 1–2 servings daily (think a handful of nuts or a tablespoon of peanut butter) can make a difference to your diet. Keeping a jar of peanuts on your desk or blending them into dressings ensures you enjoy their benefits consistently throughout the day.