Professor Tim Spector

These omega-3s and et cetera are in nuts.

So they're a fantastic snack that do fill you up and generally recommend them.

Probably more data about walnuts than almonds for brain health that I've read about.

So there are studies that people take a lot of walnuts.

They help.

But I think the idea shouldn't be there's only one type of nut that you should eat that's going to help your brain.

We should...

again, go back to this concept of diversity.

And so mixed nuts really are your best way of helping your brain health by eating these things.

And we used to demonise nuts because they had fat in it.

Certainly when I was, you know, 20 years ago, you can't have peanuts and nuts, they're really bad for your heart.

Now we've totally reversed this.

And I just think it just shows...

how much has changed in this field in a relatively short time.

Important when you're picking food to try and get as many colours on your plate as possible because that's a sign that they contain these chemicals called polyphenols.

Natural colours.

Yes, yeah, exactly.

Not the blue colours you get that you really want to avoid, which are bad for you.

So natural colours...

are a sign that these foods are good for you.