University years are an especially stressful time in life for young adults. In fact, eight in 10 university students report experiencing frequent bouts of stress.1
Undergraduates are also vulnerable to mental health disturbances, as the World Health Organization Mental Health Survey found at least 75% of all lifetime mental health disorders occur before age 24,2 and 61% of university students seek counseling for anxiety, depression or other needs.1
Interestingly, diet may play a beneficial role as evidence from clinical research suggests eating walnuts may improve several markers of mental health in young, college-aged adults.
WALNUT CONSUMPTION SHOWS A PROTECTIVE EFFECT AGAINST ACADEMIC STRESS AND THE POTENTIAL TO IMPROVE SLEEP
A randomized clinical trial published in International Journal of Molecular Sciences reveals eating about 2 ounces of walnuts daily for 16 weeks prevented negative changes in self-reported mental health-related scores and self-reported scores of stress and depression during a stressful academic period among university students (ages 18-35).3
Subjects in this study who consumed walnuts also experienced improved sleep in the longer term, an increase in metabolic markers that protect against stress, and a decrease in markers that are linked with stress. Additionally, in the female subjects only, eating walnuts showed protection against the negative effects of academic stress on the diversity of the gut bacteria.
The treatment group subjects were provided with pre-portioned walnuts (2 ounces) and asked to consume one portion per day. The control group was asked to refrain from consuming any type of nut or fatty fish for the same duration.
Participants provided blood, fecal and saliva samples, and completed a series of self-reported questionnaires on mental health, mood, general well-being, and sleep habits three times during the study. A total of 60 participants, 30 in each group, completed the study.
These results are encouraging and support previous results found in similar populations, but there are limitations to the current study. Mainly, participants were not blinded to the walnut treatment. Additionally, the results could have been further influenced by the 2020 COVID-19 pandemic and stay-at-home orders, as clinical visits were disrupted during this period. These results cannot be applied to other populations outside of those in the current study.
EATING WALNUTS MAY SUPPORT MOOD IN YOUNG MEN
In an earlier study, researchers found that when non-depressed healthy, young males (ages 18-25) ate 2 ounces of walnuts daily for 8 weeks, they experienced a 27% reduction in overall mood disturbances compared to when no walnuts were eaten.4
While maintaining their typical diet, activities and lifestyle habits, 64 university students ate banana bread daily for approximately four months. Participants spent 8 weeks eating 3 slices of banana bread with 2 ounces of walnuts, and then crossed over to eat banana bread without walnuts for another 8 weeks. Finely ground walnuts were added to the batter so there were no noticeable differences between the two types of banana bread.
At the onset and after each phase of the study, participants answered a common questionnaire (Profiles of Mood States (POMS)) about key mood domains such as tension, depression, anger, vigor, fatigue and confusion. No significant changes in mood were observed in females or when the data was analyzed with both genders included. The greatest change among men that contributed to the reduction in mood disturbances was a 31% decrease in the anger-hostility domain.
Walnuts have a unique matrix of bioactive nutrients and phytochemicals that may underlie the beneficial effects on mental health seen in these studies, including alpha-linolenic acid (ALA).5
Researchers believe the improvements in these studies may have been due to the ALA content of walnuts. Walnuts are the champion of ALA, the plant-based omega-3 fatty acid, offering 2.5 grams per ounce (approx. 1 ounce).*
Larger and longer-term studies are needed to clarify the benefits, especially in other populations. Additionally, more clinical trials are needed to determine the optimal quantity of walnuts needed to improve mood.
WALNUT TIPS FOR UNIVERSITY STUDENTS
It’s no secret that university students have very busy lifestyles. That’s why meals should include nutrient dense foods that require minimal prep, that are easy to make, and can be portable. Look no further than walnuts to help support your physical and now, mental well-being!
BREAKFAST
Here are some quick breakfast ideas that can be eaten on-the-go or even in class:
- Top fruit-laden yogurt with walnuts for a satisfying crunch
- Sprinkle walnuts on oatmeal or add to overnight oats to add key nutrients for brain health5 in an effortless way
- Blend walnuts into your morning smoothie to improve texture and taste, like in this Strawberry Walnut Date Smoothie
SNACKING
Snacking and studying go hand and hand. Power through your studies with quick, portable bites that fuel you for classes and late-night study sessions.
- Make DIY trail mix with walnuts, dried fruit and chocolate chips
- Look for seasoned walnuts in the grocery store or online (like Diamond or Crazy Go Nuts) for sweet and savory snacking options, or make your own in flavors such as chipotle-lime or ranch
- Dip pretzels into walnut butter or spread it on your favorite piece of fruit, you can also DIY walnut butter with this recipe
- Pair walnuts with a piece of fruit for an on-the-go snack with fiber – per serving, walnuts deliver 2 grams of fiber
LUNCH AND DINNER
Lunch and dinner can fall by the wayside between class schedules, extracurricular activities, and hanging out with friends. Make these meals a moment to fuel yourself with nourishing foods that will keep you full for the rest of your day. Prepping ahead of time can take the guesswork out of mealtime.
- Add good fats,* including essential plant-based omega-3 ALA, by sprinkling toasted walnuts on top of veggies or a stir fry; 1 ounce of walnuts offers 18 grams of total fat, including 2.5 grams of ALA
- Round out any pasta dish by garnishing with a handful of toasted walnuts, to easily add texture and protein (4 grams/ounce)
- Make your salad even more nutrient-dense by topping it with walnuts instead of croutons for an extra crunch – try this simple Pear with Walnut and Spinach with Citrusy Dressing
Finally, don’t forget to store walnuts in the refrigerator or freezer to maintain freshness.
For more health research on walnuts, visit our health professional page. Check out our recipes for additional ways to use walnuts.
1Stress in college. The American Institute of Stress website. https://www.stress.org/college-students. Accessed November 30, 2022.
2The WHO World Mental Health International College Student (WMH-ICS) Initiative. Harvard Medical School website. https://www.hcp.med.harvard.edu/wmh/college_student_survey.php. Accessed November 30, 2022.
3Herselman MF, et al. The effects of walnuts and academic stress on mental health, general well-being and the gut microbiota in a sample of university students: A randomised clinical trial. Nutrients. 2022;14:4776.
4Pribis P. Effects of walnut consumption on mood in young adults – a randomized controlled trial. Nutrients. 2016;8(11):668.
5Nutrients in one ounce of walnuts. California Walnut Commission website. https://walnuts.wpenginepowered.com/wp-content/uploads/2020/05/Nutrients-In-1OZ-Handout_Update.pdf. Accessed November 30, 2022.
*Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. (FDA) One ounce of walnuts offers 18 g of total fat, 2.5 g of monounsaturated fat, 13 g of polyunsaturated fat including 2.5 g of alpha-linolenic acid – the plant-based omega-3.
