Researchers from the University of South Australia have discovered that walnuts can reduce stress symptoms as they positively impact the gut microbiome associated with mental health. The journal Nutrients reports that the researchers studied 80 volunteer students, dividing them into two groups: the first group consumed walnuts while the second group maintained their usual diet. Participants in the first group were asked to eat about half a cup of walnuts daily for a period of 16 weeks, during which they underwent three assessments: at the beginning of the semester, during the exam period, and after it.
The results indicated improvements in mental health indicators, metabolic biomarkers, and sleep quality in the long term for participants in the first group. In contrast, individuals in the second group reported increased levels of stress and depression before the start of the exams. The researchers link these results to walnuts' high content of omega-3 fatty acids, antioxidants, melatonin, polyphenols, folic acid, and vitamin E, which contribute to brain and gut health. The researchers plan to increase the number of male participants in future studies to determine whether walnut consumption affects gender.