According to SciTech Daily, 80% of students report experiencing frequent stress, and 61% seek counseling for psychological issues.
However, a recent study from the University of South Australia published in the journal Nutrients suggests that simply consuming 2 ounces (approximately 56 grams) of walnuts each day can reduce academic stress and improve sleep quality.
Eating walnuts helps students reduce academic stress.
Additionally, participants in the study showed an increase in metabolic activity, which contributed to alleviating stress and fatigue.
“College students are a unique group, typically in the transitional age of emerging adulthood, yet they face significant stress. The pressure to complete their degree and secure desirable employment can adversely affect their physical and mental health,” stated Dr. Larisa Bobrovskaya, Associate Professor of Health and Clinical Sciences at the University of South Australia and the lead researcher.
In the study, a group of 30 college students aged 18 to 35 was provided with and asked to consume approximately 56 grams of walnuts daily. Meanwhile, another group of 30 individuals was instructed to refrain from consuming any nuts or fish oil during the same 16-week study period. At the end of the trial, the walnut-consuming group reported significantly lower levels of academic stress compared to the control group.
Researchers concluded that walnuts have several beneficial effects for students. Students who eat walnuts daily exhibit lower indices related to stress and depression. Daily walnut consumption aids in protein and albumin supplementation, boosts metabolism, and reduces levels of alpha-amylase, which negatively impacts gut microbiota. Consequently, students can alleviate negativity and stress, leading to improved sleep over time.
In fact, the study also demonstrated that walnuts are rich in nutrients beneficial for mental health.
“Although the study had a limited number of participants, it has shown that the abundant omega-3 ALA content in walnuts can positively influence the mental health of those who consume them,” Dr. Bobrovskaya noted.
Moreover, walnuts are a good source of tryptophan, a compound that stimulates the brain to produce serotonin (a natural mood stabilizer), helping to reduce symptoms of anxiety and depression.
As a result, SciTech Daily concludes that incorporating walnuts into the daily diet can be a small, flexible, straightforward change that enhances brain health and overall well-being for college students.
