Genius Food #10

Almonds

Aside from being a convenient snack, almonds are potent
brain food for three reasons. First, the skins of almonds have
been shown to provide a prebiotic effect, which as you may
recall is important for nurturing the mass of bacteria in your
large intestine. Researchers fed people almond skins or
whole almonds and saw that they both increased
populations of beneficial species while reducing pathogenic
ones. Second, almonds are a rich source of polyphenols—
plant defense compounds that provide an antioxidant effect

to both you and your gut bacteria.^1 Last, almonds are a
powerful source of fat-soluble antioxidant vitamin E.
Vitamin E protects synaptic membranes from oxidation, thus

supporting neuroplasticity.^2 Scientists have noted a link
between decreasing serum levels of vitamin E and poorer

memory performance in older individuals.^3 A 2013 trial,
published in the Journal of the American Medical
Association, even found that high doses of vitamin E led to
significantly slower decline in patients with Alzheimer’s
disease (worth up to six months of bought time).
Almonds do contain substantial amounts of
polyunsaturated fat, which as you recall is a fat that is easily
oxidized. This is why I prefer to consume almonds, and all
nuts, raw. However, for those who prefer roasted nuts, it