A few nuts every day, less chance of depression

Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

26.08.2023

Is it because nuts are a good source of selenium, which makes it easier for the body to eliminate free radicals? Is it the fatty acids? Or the sterols? The research that was recently published in Clinical Nutrition does not tell us about the mechanism by which the nuts can influence brain chemistry. It just says that a moderate intake of nuts seems to reduce the risk of depression.

A few nuts every day, less chance of depression

Study

Spanish researchers at the Universidad de Castilla-La Mancha followed a group of just over 13504 Britons for 5.3 years. The Spaniards used data collected in two phases [2007-2012 and 2013-2020] collected in the UK Biobank study.

The participants in UK Biobank are no longer very young. The average age of the study participants in the Spanish project we're bugging you about right now was 57.

Results
When the study began, all study participants were free of depression. They had not been diagnosed with depression, were not on antidepressants, and did not feel depressed. During the course of the study, depression emerged in 8.3 percent of the study participants.

When the researchers looked at lifestyle factors that reduced the risk of depression, they saw that the study participants who reported eating a small amount of nuts every day had a 17 percent lower risk of depression. The Spaniards brushed off the effect of other factors, such as BMI, smoking, alcohol, fruit and vegetables, exercise and sleep, as best they could.

In the study participants who consumed more than 30 grams of nuts daily, the protective effect disappeared. 30 grams is about a handful of nuts.

Click on the table below for a larger version.

Source:
Clin Nutr. 2023 Sep;42(9):1728-36.

More:
50+ | A diet with nuts keeps your reaction speed up to par 20.10.2021
By inhibiting inflammation, nuts protect against strokes and heart attacks 12.07.2021
Eat a handful of nuts every day and you'll live almost two years longer 22.07.2017
Stress? Walnuts and chia keep cortisol levels low 16.12.2016

Archives:
Depression
Nuts



Zinc supplementation versus depression A small human trial.	Fitness helps children & adolescents beat depression A German meta-analysis of 4 other meta-analyses.	Supplementation with 5-HTP and creatine dispels stubborn depression Astronomical doses are unnecessary.