Looking for an easy and delicious way to give your brain a boost? According to emerging research, one of the most affordable and widely available snacks—peanuts—may offer surprising benefits for your memory and overall brain health.

Scientists have discovered that eating a moderate daily serving of unsalted, skin-roasted peanuts can enhance blood flow to the brain and improve verbal memory in older adults. And the best part? You don’t need to overhaul your diet or take expensive supplements. Just a couple of handfuls of peanuts may help keep your cognitive abilities strong as you get older.

Let’s explore what the research found and why this everyday food might be worth adding to your routine.

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Key Takeaways

• Eating 60 grams of unsalted, skin-roasted peanuts per day improved verbal memory by nearly 6% in adults aged 65–75.

• MRI scans showed significant increases in both overall and region-specific brain blood flow.

• Despite adding roughly 340 calories daily from peanuts, participants did not gain weight.

• The peanut skins may play an important role due to their antioxidant and fiber content.

• Peanuts contain L-arginine, an amino acid that supports healthy blood circulation—including to the brain.

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Why Peanuts Support Brain Health

The researchers identified two main components that may contribute to the cognitive boost:

1. L-arginine

Peanuts are a natural source of L-arginine, an amino acid that helps your body produce nitric oxide—a compound that relaxes blood vessels and improves circulation. Better blood flow means your brain receives more oxygen and nutrients, both essential for memory and cognitive performance.

2. Antioxidants and Fiber in Peanut Skins

The study used skin-on peanuts for a reason. The reddish skin contains powerful antioxidants such as polyphenols, which help protect brain cells from oxidative stress and inflammation. These compounds may help slow down age-related cognitive decline.

Improved blood flow is especially important because, as researcher Peter J. Joris from Maastricht University explained:

“Without enough oxygen and nutrients, the highly metabolically active brain cannot function properly, and key functions like memory can be affected.”

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How the Study Worked

The research took place in the Netherlands and involved 31 healthy adults, ages 65 to 75. Participants met several criteria:

• No history of heart disease or diabetes

• No peanut allergies

• Non-smokers

• Generally healthy and active

The study used a crossover design, meaning each participant completed two phases:

1. A 16-week peanut phase, during which they ate 60 grams of unsalted, skin-roasted peanuts daily.

2. A 16-week control phase, during which they avoided peanuts entirely.

A break period separated the two phases. This design helped researchers compare how the same individuals functioned with and without peanuts in their diet, making the results more reliable.

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Positive Changes in Brain Blood Flow and Memory

Researchers used MRI scans to measure blood flow and computerized tests to assess memory and processing speed. The improvements were impressive:

• Overall brain blood flow: ↑ 3.6%

• Gray matter blood flow: ↑ 4.5%

• Blood flow in memory- and language-related areas:

  • Frontal lobes: ↑ 6.6%

  • Temporal lobes: ↑ 4.9%

Participants also performed better on verbal memory tasks. They were able to remember more words from a list, showing real, measurable improvements in cognition.

While these increases may sound modest, even small boosts in brain blood flow can have meaningful benefits over time, especially for aging adults.

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A Pleasant Surprise: No Weight Gain

Even though peanuts are calorie-dense, participants didn’t gain extra weight during the peanut phase. The researchers believe that the participants naturally compensated by eating slightly less throughout the day, allowing the peanuts to fit into their diets without causing weight gain.

This makes peanuts an excellent snack option—both satisfying and nutritionally beneficial.

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What We Still Don’t Know

While the study offers exciting insight, a few questions remain:

• It’s unclear whether the benefits come primarily from L-arginine, the skin polyphenols, the healthy fats, or the combination.

• Only unsalted, skin-on roasted peanuts were studied. Salted, flavored, candied, or highly processed peanut products may not offer the same advantages.

• The study size was relatively small, so further research will help confirm and expand on these findings.

Still, the controlled design of the study and the measurable improvements make the results very promising.

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Bottom Line

Snacking on unsalted, skin-roasted peanuts every day could be a simple and enjoyable way to support your memory and brain function as you age. While more research is needed to understand the exact mechanisms, this everyday food shows real potential as a brain-friendly addition to your diet.

Peanuts are affordable, accessible, and easy to incorporate into meals or snacks—making them a smart choice for anyone looking to keep their mind sharp.