Eating a handful of walnuts daily can help improve mood, study finds
Kathmandu. A study has shown that eating a handful of walnuts daily can help improve people’s mental state. According to a study conducted by researchers at the University of Barcelona in Spain, eating 40 grams of walnuts daily for eight consecutive weeks has shown an improvement in mood.
In the study, published in the journal Food & Function, 31 healthy young people with an average age of 24 years were included. In a clinical trial conducted for 18 weeks, participants were fed 40 grams of walnuts daily for eight weeks. The results were then compared to the period of non-walnut consumption.
The study showed a significant reduction in overall mental imbalance after walnut consumption. The researchers said that there was also an improvement in the level of anger and fatigue, as well as some aspects of overeating habits and guilt associated with eating due to emotional states.
Dr. Maria Izquierdo-Pulido, Professor of Nutrition and Food Sciences at the Torrebera Campus of the University of Barcelona. The research, led by Maria Izquierdo-Pulido, also pointed out the role of gut microbiota and serotonin in the relationship between walnuts and mental health.
During the study, the amount of urolithin and 5-HIAA in the urine of walnut participants was found to be significantly increased. Urolithin is a substance formed by the conversion of polyphenols found in walnuts by microbes in the gut. It has antioxidant and antioxidant properties that help reduce inflammation. Similarly, 5-HIAA is the main metabolite of serotonin. Serotonin is considered an important chemical related to mood, emotional state, and mental health. According to the researchers, the association between urolithin and serotonin metabolism has opened the way for further studies into the possible relationship between walnut consumption, gut microbes, and emotional health. The study’s lead researcher, Dr. Izquierdo-Pulido, said that it is important to see an improvement in mood after walnut consumption and changes in the biological indicators associated with it. According to her, this has created an opportunity for new research to understand the relationship between walnut consumption and emotional health.
Another study conducted by the same research group in 2025 also found an increase in the biological indicator of melatonin, a hormone that plays an important role in the regulation of sleep, after walnut consumption. Both studies have shown that regular walnut consumption can have a positive impact on mood and sleep-related health aspects.
Walnuts contain protein, fiber, tryptophan, omega-3 fatty acids, magnesium and polyphenols. Studies have shown that tryptophan is an amino acid associated with serotonin production, while omega-3s and polyphenols may play a role in brain function.
However, the researchers say that the results cannot be applied equally to all age groups and people with mental health problems, as the number of participants in the study is small and the majority are women. They say that more studies are needed over a longer period of time and in a larger population to confirm the effect of walnut consumption on mood. ANI
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