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- Julie Marks
- Leafy Green Vegetables. Leafy greens like spinach, collard greens, and kale contain magnesium, which may help with mood. Studies show that people with depression are more likely to have low levels of magnesium.
- Berries. Berries, like raspberries, strawberries, blueberries, and blackberries, are loaded with antioxidants, which help protect your body from cell damage.
- Turkey. Turkey contains tryptophan, an amino acid your body uses to make the mood-regulating chemical serotonin. Studies have found people who consume tryptophan have a lower risk of developing symptoms of depression and anxiety.
- Carrots. Carrots supply unique antioxidants called carotenoids, known to have anti-inflammatory effects on the body. In some studies, consuming more carotenoids has been shown to lower symptoms of depression and anxiety.
- Overview
- How does nut consumption affect mental health?
- Nut consumption linked to healthy lifestyle behaviors
- Which types of nuts help reduce depression risk?
- How to eat nuts to improve your mental health
- How to get more nuts in your diet
- The bottom line
•New research found an association between a daily serving of nuts and reduced depression risk.
•The researchers say they aren’t sure why the connection exists.
•Experts speculate that nuts contain specific nutrients that may support mental health.
A serving of nuts a day could help keep depression at bay.
According to new research, a serving of nuts (30 grams) per day is associated with a 17% reduced risk of depression.
A small handful of nuts, or 30 grams of nuts, equals about:
For the study, researchers examined data from the UK Biobank cohort, an online database of medical and lifestyle records.
From this database, over 13,500 Britons without self-reported depression or antidepressant use aged 37-73 between 2007 to 2020 were included in a comparison analysis.
People in the study who consumed a serving of nuts daily were less likely at follow-up roughly five years later to have developed depression.
The findings do not clearly indicate why nuts were associated with this reduced risk.
However, researchers and experts speculate protective nutrients in nuts play a role.
Their results also suggest the likelihood of developing depression is also lower among adults in the United Kingdom with healthy weight, healthy lifestyle, and overall general health.
“Emerging research is uncovering the profound influence of our dietary habits on our mental health, particularly pointing to a strong gut-brain connection,” said Kelsey Costa, a registered dietitian and nutrition consultant for the National Coalition on Healthcare.
“These findings underscore the potential of our dietary choices in steering our mental health, highlighting nutrition’s pivotal role in our psychological wellness,” she tells Healthline.
However, it is important to highlight that this is a prospective study that watches for outcomes over a certain period of time.
“As such, results can only establish a correlation (not causation) between factor and outcome,” said Dr. Gabrielle Lyon, a functional medicine practitioner, founder of Muscle Centric Medicine, and author of the forthcoming book, “Forever Strong: A New, Science-Based Strategy for Aging Well.“
The cause or etiology of mood disorders is multifactorial and can rarely be reduced to a single factor, she adds.
For example, Dr. Lyon says those individuals who eat more nuts may also engage in other health-promoting behaviors like exercise and good sleep hygiene, which will also decrease their risk for mood disorders.
“While the study does not explore the reasons for the correlation between nut consumption and lower risk for depression, nuts’ anti-inflammatory and antioxidant properties may contribute to the observed benefits,” Costa said.
“The substances in nuts can help our body better manage stress, improve our gut health, and promote brain health,” she explained. “Hence, eating nuts could be a helpful dietary strategy for preventing and managing depression.”
Go for raw
“Often on the shelves we find nuts that are roasted in seed oils, excessively salted, or artificially flavored,” Lyon said. Instead of these highly-processed options, Lyon recommends choosing raw, unprocessed nuts, such as plain almonds, walnuts, macadamia, and Brazil nuts, to help support brain health.
Consider serving sizes
According to Lyon, “nuts are a calorie-dense food choice, so serving size is important. “It is very easy to go over your maintenance level of calories if you enjoy nuts, which may lead to unintentional weight gain,” she said. Costa says a standard serving size is usually one ounce (about 28 grams). The good news is, according to this study, it doesn’t take many nuts to make a difference. Lyons added that nuts are also relatively high in satiety, meaning they make you feel full and satisfied. “This could potentially help regulate eating behavior and prevent overeating, which might indirectly influence mood as well,” she said.
Costa offered a few ways to incorporate more nuts into your diet each day.
•Create a savory nut topping: Rather than traditional breadcrumb toppings to casseroles, baked fish, or roasted vegetables, try a mixture of crushed nuts, herbs, and spices.
•Nut-infused dressings and sauces: Blend nuts with garlic, vinegar, olive oil, and your favorite herbs to create nut-based dressings or sauces for salads and pasta.
•Nutty grain bowls: Add chopped nuts to grain bowls with ingredients like quinoa, brown rice, fresh veggies, and lean proteins to enhance the texture and add a dose of healthy fats and proteins.
•Nuts in homemade granola: Making your own granola with oats, seeds, spices, and a natural sweetener like pure maple syrup or honey gives you control over the ingredients.
•Nuts in stir-fry: Toss a handful of cashews or peanuts into your next stir-fry for a tasty crunch and a boost of heart-healthy fats.
Research suggests eating nuts may help reduce risk of depression in adults.
However, it’s not exactly clear the exact reason why. Experts suggest specific nut nutrients may play a role in protecting against depression, although many factors are to be considered in the mental health equation. Incorporating more nuts into your daily diet is one way to support mental wellness.
- What cortisol does. Cortisol plays a number of roles in the body, including: Regulating sleep cycles. Reducing inflammation. Increasing blood sugar. Managing how the body uses carbohydrates, fats, and proteins.
- Stress-relieving foods. Foods that are promoted on the Mediterranean diet are the same foods that are good to eat when you’re stressed: fish, poultry, fruits, vegetables, fruits, whole grains, and healthy fats.
- If you need to de-stress in a hurry. Stress management through food is a long game, not a get-relaxed-quick trick. That said, magnesium-rich foods are a good choice if you’re trying to unwind and want a little natural assistance.
- Foods to avoid. In contrast, some foods raise cortisol levels. Foods that cause stress on your body include: Advertisement. Alcohol. Caffeine. High-sugar foods.
Oct 23, 2024 · A 2022 study published in Nutrients revealed that eating about two servings of walnuts a day for 16 weeks improved self-reported levels of stress and depression, aided in a longer period of sleep and improved overall mental health. Plus, their results found that consuming walnuts led to improvements in the microbiome as well.
Aug 15, 2023 · A new study suggests eating a handful of nuts every day — including almonds, walnuts, cashews, hazelnuts, pistachios, and Brazil nuts — is linked to a 17% lower risk of depression.
- Kaitlin Vogel
There are several nutrients in walnuts that could be responsible for the reduced risk of depression and improved mood. Walnuts are different from other tree nuts because of their greater antioxidant capacity, polyphenols and ALA content. Walnuts are an excellent source of ω-3 FA; 28 g of walnuts (recommended daily dose) contains 2.6 g of ALA.
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