To reduce the risk of developing depression the best remedy is… a portion a day of nuts such as walnuts, almonds and cashews! This tasty news comes from a very recently published research that appeared in the Clinical Nutrition journal and performed by a Spanish team (Bizzozero Peroni et al, Clinical Nutrition, 2023).
Nuts reduce the risk of depression, the studyScientists recruited 13500 volunteers, all adults between 37 and 73 years old and healthy. None of the study participants, at the start of the research, had depression or were taking medications to counteract it. Through a questionnaire, the volunteers indicated their daily intake of nuts. After 5 years, the volunteers were recalled to check whether or not they had depression. Well, those who had indicated in the questionnaire to consume at least 30 grams of nuts every day also had a 17% lower risk of developing depression in these 5 years. The protective action of walnuts was even greater in the case of people who, in addition to consuming walnuts, also followed a healthy lifestyle, with greater control of body weight, a healthy and balanced diet and moderate physical activity.ConclusionsThe study is very interesting and extensive and clearly shows the protective action provided by 30 grams of nuts a day in order to counteract depression. However, the study did not indicate the mechanism by which walnuts and other nuts reduce the risk of depression and more research will follow to fill this gap, although it has been speculated that it is some nutrients contained in these foods, such as omega 3 fatty acids, vitamins and magnesium, to give these properties. At the moment, we know that a mid-morning snack consisting of 30 grams of nuts, such as almonds, hazelnuts, cashews, pistachios and peanuts, is one of the healthiest choices there is, capable of providing nutrients, counteracting hunger attacks, keep blood sugar under control and, starting today, we also know that it can support mood and reduce the risk of depression.
