A new study reveals that adding just a handful of nuts to your daily diet can reduce the risk of depression by 17%. Researchers analyzed data from the UK Biobank, a database of medical and lifestyle records, and found that middle-aged and older adults who consumed a 30g serving of nuts daily, including walnuts, almonds, Brazil nuts, cashews, hazelnuts, and pistachios, were less likely to be diagnosed with depression or require antidepressant medication.
The researchers speculate that the anti-inflammatory and antioxidant properties of nuts may be responsible for this protective effect. Nuts contain essential nutrients and bioactive substances such as phenols and phytosterols, which could have a positive impact on mental health.
Bruno Bizzozero-Peroni, a researcher at the Health and Social Research Centre at the University of Castilla-La Mancha in Spain, commented, “Our findings highlight yet another benefit of consuming nuts, with a 17% decrease in depression associated with nut consumption. This provides an even stronger rationale for people to become enthusiastic about consuming nuts.”
The study, published in the journal Clinical Nutrition, analyzed data from over 13,000 individuals aged 37-73. Participants reported their nut consumption, and their mental health status was tracked over a period of several years. The results showed that those who consumed a low to moderate amount of nuts had a 17% lower risk of depression compared to those who did not eat nuts. This finding held true regardless of other factors that may influence mental health.
Dr Jenna Macciochi, a senior lecturer in immunology at the University of Sussex, who was not involved in the study, commented, “This study builds on the growing literature in nutritional psychology showing diet to be a factor in mood disorders. The association between nut intake and lower risk of depression is promising, and further research is needed to understand the underlying mechanisms. In the meantime, following a Mediterranean-style anti-inflammatory diet pattern, which includes nuts, may be beneficial for mental health.”
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