Consuming a Daily Handful of Nuts Found to Reduce Depression

For those who can enjoy nuts without allergic reactions, it’s not just about the satisfying taste and texture. A recent study suggests that there may be a potential health benefit to consuming nuts – a reduced risk of depression. This study involved 13,500 UK citizens between the ages of 37 and 73 over a span of five years. The results showed that individuals who ate an average of 30 grams of nuts per day had a 17% lower risk of depression, as reported by the New York Post. The findings of this study were published in the Journal of Clinical Nutrition.

“Our results highlight the potential role of nut consumption as a healthy dietary behavior to prevent depression in those free of other known risk factors for depression such as obesity, unhealthy lifestyle behaviors, loneliness, and medical conditions,” wrote the researchers. When it comes to nuts, 30 grams is equivalent to consuming about 40 peanuts or varying amounts of other nuts, such as 20 pistachios, 20 almonds, 10 Brazil nuts, or 15 cashews. This study is not the first to find a connection between nut consumption and lower rates of depression.

In 2019, a study published in the National Library of Medicine showed that people who consumed walnuts had lower rates of depression. Similarly, a 2020 study published in the European Journal of Nutrition found that Iranian men who included legumes and nuts in their diet experienced less anxiety compared to those who did not. Immunologist Dr. Jenna Macciochi commented on the new findings, stating that there is still much to learn about the potential mechanisms at play and how it can influence dietary recommendations in the future. (Read more about the benefits of nuts.)