Two Neurologists Agree: Walnuts Are Hands-Down The Best Brain-Healthy Snack两位神经学家一直认可：核桃是最好的大脑健康零食。

When it comes to foods that better your brain, you have options—lots of 'em. This is, of course, a good thing (hand us all the brain-healthy recipes, please!), but when it comes to the best of the best, is there a hierarchy of sorts? If experts had to choose, which brain-supporting food would they put on their plate? 当谈到改善大脑的食物时，你有很多选择。 这当然是一件好事（请把所有有益大脑健康的食谱递给我们！），但是说到最好的，是否有等级排名？如果专家必须选择，他们会在他们的盘子里放哪些有益大脑的食物？

It's a question we sent over to neurologists Dean Sherzai, M.D., and Ayesha Sherzai, M.D.,on the mindbodygreen podcast. Their answer? Well, here's a hint: "They're absolutely delicious, and they look like the brain," says Ayesha. 这是我们在 mindbodygreen 播客上向神经学家 Dean Sherzai 医学博士和 Ayesha Sherzai 医学博士提出的问题。 那么他们的答案？嗯，这里有一个提示：“它们绝对美味，而且它们看起来像大脑，”Ayesha 说。

According to the Sherzais, walnuts reign supreme. 根据 Sherzais 的说法，核桃是至高无上的。

*Why walnuts are great for brain health. 为什么核桃对大脑健康有益。

Short answer? "Walnuts are one of the nuts that actually has been studied well [for brain health]," says Ayesha. Namely, due to their fill of healthy omega-3 fats: "They're such an amazing source of polyunsaturated fats, which are incredibly important for the integrity of the millions and millions of branches of little arteries that supply oxygen and nutrition to different parts of our brain." 简短的回答？ Ayesha 说：“核桃是实际上已经被很好地研究过 [对大脑健康] 的坚果之一。” 也就是说，由于它们富含健康的 omega-3 脂肪：“它们是多不饱和脂肪的惊人来源，这对于为不同部位提供氧气和营养的数以百万计的小动脉分支的完整性对我们的大脑非常重要。”

Let's pe into said research: One study shows polyunsaturated fats (specifically omega-3s) can decrease stress, and another demonstrates that diets rich in omega-3 fatty acids can help promote a healthy emotional balance and positive mood. Finally, data shows that diets rich in omega-3 fatty acids may reduce the frequency and severity of headaches for adults with migraine.让我们深入研究一下上述研究：一项研究表明多不饱和脂肪（特别是 omega-3s）可以减轻压力，另一项研究表明富含 omega-3 脂肪酸的饮食有助于促进健康的情绪平衡和积极的情绪。 最后，数据显示富含 omega-3 脂肪酸的饮食可能会降低成人偏头痛的头痛频率和严重程度。

"There are some studies that have shown that people who consume walnuts on a regular basis have better brain health in terms of a lower risk of dementia," Dean adds. Let's not forget: Walnuts also boast brain-healthy nutrients and minerals like fiber, selenium, magnesium, and potassium, "and it's all compacted as a gift in this beautiful little nut," Ayesha says. “有一些研究表明，定期食用核桃的人在患痴呆症的风险较低方面具有更好的大脑健康，”迪恩补充道。 让我们不要忘记：核桃还拥有有益大脑健康的营养物质和矿物质，如纤维、硒、镁和钾，“而且在这个美丽的小坚果中，这些都被压实了，”Ayesha 说。

*How to eat more walnuts.

According to the Sherzais, part of what makes walnuts so impressive for brain health is the fact that they're so easy to incorporate into a variety of recipes. "It can go on your greens, it can make desserts, you can eat it as a snack..." Ayesha explains. The mighty walnut: a low-hanging fruit (nut?) with benefits that abound. 根据 Sherzais 的说法，核桃对大脑健康如此令人印象深刻的部分原因是它们很容易融入各种食谱中。 “它可以放在你的果岭上，它可以做甜点，你可以把它当作零食吃……”Ayesha 解释道。 强大的核桃：一种低挂的水果（坚果？），好处很多。

"One of my favorite desserts ever is a key lime pie, [and] the crust is made out of walnuts," Dean shares. "It's absolutely amazing." Sounds delicious, as does this M.D.-approved olive oil walnut spice cake. You can also always top your toast with a spoonful of walnut butter(yes, it's a thing), or enjoy them in this avocado, walnut, and toasted coconut salad. Or, you know, just grab a handful of raw walnuts to munch on—perhaps the easiest brain-healthy snack ever. “我最喜欢的甜点之一是酸橙派，[而且] 表皮是用核桃做的，”迪恩分享道。 “这绝对是惊人的。” 听起来很美味，这款 M.D. 批准的橄榄油核桃香料蛋糕也是如此。 你也可以在吐司上放一勺核桃酱（是的，这是一回事），或者在这个鳄梨、核桃和烤椰子沙拉中享用它们。 或者，您知道，只需抓起一把生核桃来咀嚼——这可能是有史以来最简单的有益大脑健康的零食。