Eating a handful of nuts each day could reduce the risk of depression by 17%, according to researchers.
In a recent study, published in the medical journal Clinical Nutrition, data from over 13,000 people aged 37–73 was analysed between 2007 and 2020, with questionnaires used to record nut consumption, antidepressant use and any self-reported diagnosis of depression by doctors. At baseline, the study participants were free of known risk factors for depression, such as obesity, unhealthy lifestyle behaviour (smoking, frequent alcohol consumption, insufficient activity, inadequate sleep and low intake of fruits and vegetables), loneliness and medical conditions such as cardiovascular, metabolic or mental comorbidities.
The findings reveal that those that consumed a daily 30 g serving of nuts – including almonds, walnuts, cashew nuts, hazelnuts and pistachios – were less likely to report being diagnosed with depression or needing to take antidepressants.
Although no clear reason was found for the association between nut consumption and the reduced risk of depression, the researchers alluded to the essential nutrients, bioactive substances, fibre, high-quality protein and monounsaturated and polyunsaturated fatty acids found in nuts, which they suspect play an important role in mental health.
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