A simple daily habit may offer powerful long-term health benefits. According to Dr Saurabh Sethi, an AIIMS-trained gastroenterologist with education from Harvard and Stanford, consuming just 30 grams of unsalted nuts each day can support both brain function and gut health.
In a recent social media post, Dr Sethi highlighted research suggesting that a small handful of nuts consumed daily is linked to a notable reduction in the risk of all-cause dementia. Nuts are rich in antioxidants, healthy unsaturated fats and dietary fibre, nutrients known to play a key role in cognitive protection and digestive balance.
He explained that this daily intake may lower dementia risk by around 17 percent compared to those who do not regularly eat nuts. These benefits are attributed to the nutrient-dense profile of nuts, which supports brain cells while also nourishing gut bacteria essential for digestive health.
To make it easy to follow, Dr Sethi clarified that 30 grams is roughly equivalent to one handful. This could include about 20 almonds, 15 cashews, 14 walnut halves, 20 hazelnuts or 30 pistachios, providing approximately 170 to 200 calories depending on the variety. He also shared that he personally prefers having mixed nuts with lunch to maintain consistency.
While the insights are based on social media content and should not replace professional medical advice, they highlight how a small and affordable dietary choice may contribute to long-term wellness when paired with an overall balanced lifestyle.