A Handful of Nuts Might Cut Depression Risk by 17%

People love nuts in one form or another, whether it’s peanuts at the pub, walnuts in a salad, or simply a delicious nut mix. Now there’s another reason to appreciate this snack: it may offer unexpected mental-health benefits. Researchers have found that consuming nuts can reduce the risk of depression by 17%.

Nuts as a Defense Against Depression

Researchers analyzed data from more than 13,500 people in the U.K., ages 37 to 73, all of whom were free of depression at the study’s start. Participants reported their nut consumption — unsalted varieties like almonds and cashews, as well as salted and roasted nuts and peanuts. Researchers followed them for five years. During that time, about 8% of the participants were diagnosed with depression.

The analysis found that low to moderate nut consumption—about one 30-gram serving per day—was linked with a lower risk of depression. People who included nuts in their diets had a 17% lower risk of depression compared with those who didn’t eat them. A 30-gram serving of nuts is roughly equivalent to 20 almonds, 15 cashews, 10 Brazil nuts, 40 peanuts, or 30 pistachios.

The Daily Mail reported that the association held after accounting for other lifestyle and health factors. The study authors say nuts’ anti-inflammatory and antioxidant properties could help explain the effect.

30 Grams of Nuts Daily – Lower Risk of Depression

Lead author Bruno Bizzocero-Peroni said the results add another potential benefit of eating nuts: a 17% lower risk of depression. That gives one more reason to reach for a handful.

The research team notes the study used a large sample of middle-aged and older adults. The main takeaway is that regular low-to-moderate consumption of nuts is linked with a lower risk of depression compared with eating other foods.

The findings suggest nuts could play a role in a healthy diet for preventing depression in people without other known risk factors, such as obesity, unhealthy lifestyle, loneliness, or illness. Future long-term clinical trials will be needed to determine whether eating nuts can effectively prevent depression in adults.