Walnuts: Brain Food for Stressed College Kids?

Stressed college students might benefit from adding walnuts to their diet before their next exam week.

A new randomized clinical trial published in the journal Nutrients sought to investigate the effects of academic stress and daily walnut consumption on mental health, general well-being, and gut microbiota in a group of 80 college students.

The University of South Australia researchers found that academic stress had a negative impact on self-reported mood and mental health status, and was also associated with lower gut microbial diversity in females.

Consuming about a half cup of walnuts daily improved mental health, metabolic biomarkers, and sleep quality. The data also suggests that walnuts may counteract the effects of academic stress on the gut microbiota during periods of stress, especially in females.

The effects of academic stress on walnut consumption in male participants could not be established because fewer males were in the study, and more research is needed. The placebo effect also could have come into play, as the study was not blind.

Walnuts are full of nutrients that support brain and gut health, including omega-3 fatty acids, antioxidants, melatonin (sleep-inducing hormone), polyphenols, folate, and vitamin E.