A recent study by an Australian research team has shown that eating walnuts daily is beneficial for mental health and well-being. The study, published in the nutrition science journal 'Nutrients', investigated whether regular walnut consumption has a tangible impact on mental health, stress levels, and sleep. To achieve this, one group of students consumed about half a cup of walnuts daily for 16 weeks, while a control group abstained from eating them. The students who ate walnuts reported a significant improvement in their mental health and overall well-being. This diversity improved markedly among the participants who consumed walnuts daily. As the gut and brain are closely linked, this effect may also be explained by the stabilization of mental health; healthy gut bacteria are an important factor in managing mood and stress. For many years, research has increasingly focused on what is known as the gut-brain axis, which includes the interactions between gut bacteria and metabolic processes and the nervous system. Some nutrients can affect these processes, thereby indirectly influencing mood, stress management, and sleep. Walnuts are interesting in this context due to their content of substances particularly beneficial for mental and brain health. Positive changes were also observed in biological measurements, including metabolic changes and stress indicators. The situation became more interesting as the end of the academic semester approached, coinciding with the start of the exam period. Students who did not eat walnuts experienced significantly greater stress during this time, with more frequent signs of depression appearing, while the situation was different in the group that ate walnuts; their depressive symptoms decreased during the study period, despite the approaching exams. This indicates that eating walnuts helps alleviate psychological stress. Other findings from the study relate to the gut; high levels of study-related stress were linked to a decrease in gut bacteria diversity. Walnuts also contain polyphenols, folic acid, and vitamin E. These substances support brain function and gut health, both of which play an important role in concentration, mood, and stress resistance. These substances include omega-3 fatty acids, antioxidants, and melatonin, which improves sleep.
