Doctor Explains How Pairing These Two Snacks Can Shield Your Brain From Dementia

There’s no shortage of advice about how to eat healthier—some helpful, some just noise. But now and then, something sticks. One of those things? A simple food combo that’s been making waves for how it might help protect your brain.

No, we’re not talking about trendy superfood bowls or some obscure ingredient you must hunt down at a specialty store. This one’s easy: blueberries and walnuts. On their own, both are already considered solid choices for a healthier diet.

But together? According to Dr. Karan Rajan, a surgeon and social media health educator with millions of followers on Instagram and TikTok, this duo is what he calls a “brain protection powerhouse.”

"If you snack on blueberries and walnuts together, then the polyphenols from the blueberries combine with the omega-3s of the walnuts to become a brain protection powerhouse," he explained in a video that went viral in April.

Blueberries are known for their high levels of flavonoids—compounds that support the body’s cellular repair processes and help fight off toxins. On the other hand, walnuts are packed with plant-based omega-3 fatty acids, which have been linked to better brain function, lower inflammation, and even improved mood.

And Dr. Rajan isn’t just throwing around buzzwords. A 2020 study from Harvard University found that people who regularly consumed flavonoid-rich foods like blueberries, apples, and even tea had a lower risk of developing dementia. It's not a magic bullet, but it adds to a growing body of research pointing to diet's role in long-term brain health.

Don’t skip the blueberries and walnuts—they’re worth stocking up on.

Walnuts, in particular, have been studied for their potential to slow cognitive decline. A 2014 study published in the Journal of Alzheimer’s Disease suggested that mice who regularly consumed walnuts showed fewer signs of memory and learning problems, even when bred to develop Alzheimer's-like symptoms.

The Alzheimer’s Drug Discovery Foundation backed the research, and while mouse studies don’t always translate directly to humans, it’s still promising.

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More recently, a team at the University of Reading looked into how walnuts might help young adults, too. Their study found that eating around 50 grams of walnuts a day—mixed into muesli or with yogurt, for example—could significantly boost mental performance.

Professor Claire Williams led the study and was enthusiastic about the findings.

"This study helps strengthen the case for walnuts as brain food," she said in February. "A handful of walnuts with breakfast could give young adults a mental edge when they need to perform at the top of their game. It's particularly exciting that such a simple dietary addition could make a measurable difference to cognitive performance."

This kind of advice is refreshing because it’s realistic. You don’t need to overhaul your diet or buy expensive supplements. Just tossing a handful of blueberries and walnuts into your breakfast or eating them as an afternoon snack could be a small, easy step with long-term benefits.

The Science Behind Blueberries and Walnuts

Dr. David Perlmutter, a renowned neurologist and author of 'Grain Brain,' emphasizes the neuroprotective properties of blueberries and walnuts in combating cognitive decline. His research indicates that the antioxidants found in blueberries can reduce oxidative stress in the brain, while walnuts are rich in DHA, an omega-3 fatty acid crucial for brain health.

He notes that a diet incorporating these foods can lead to measurable improvements in cognitive function, suggesting that regular consumption may significantly lower the risk of dementia. For practical advice, Dr. Perlmutter encourages individuals to incorporate these snacks into daily routines, perhaps by adding blueberries to morning oatmeal or blending walnuts into smoothies.

Eating kiwis may offer protective benefits against colon cancer.

Dr. Rajan has become known for his down-to-earth health tips. He’s previously discussed how eating kiwis, thanks to their soluble fiber content, can help promote digestive health.

“Kiwi is particularly rich in soluble fiber, which promotes softer stool and increases stool frequency without the associated side effects of some laxatives,” he said in another video.Getty Stock Image

"Which one is your favorite?"

While everyone’s body and brain are different, and no snack can guarantee perfect health, it’s nice when good-for-you foods taste good together.

So, if you're looking for a snack that does more than fill the gap between meals, blueberries and walnuts might be worth keeping on hand. You could skip the pineapple and ham this time.

Nutritionist and author Dr. Mark Hyman advocates for a whole foods approach to brain health. He explains that the combination of blueberries and walnuts not only provides essential nutrients but also supports gut health, which is increasingly linked to cognitive function. He suggests that gut microbiota play a pivotal role in brain health through the gut-brain axis.

Dr. Hyman recommends pairing these snacks with other whole foods, like leafy greens and lean proteins, to maximize their benefits. He emphasizes that a diverse diet rich in various nutrients is vital to support brain health effectively. Incorporating these recommendations can lead to a more balanced and nourishing diet.

Therapeutic Insights & Recovery

Incorporating blueberries and walnuts into your diet may be a delicious way to support brain health and potentially stave off dementia. Experts like Dr. Perlmutter and Dr. Hyman highlight the importance of a nutrient-rich diet that includes a variety of whole foods. These foods not only enhance cognitive function but also support overall well-being.

By making a conscious effort to integrate these snacks into daily meals—such as adding blueberries to yogurt or enjoying walnuts as a mid-day snack—you can take proactive steps towards a healthier brain. As research continues to evolve, adopting these simple dietary changes may yield significant long-term benefits.