Friday, December 23, 2022

THE ULTIMATE STRESS-RELEASING FOOD

Research studies at the University of South Australia published in journal Nutrients revealed that intake of walnuts helps gain improved mental health, release mental stress and also lowers the academic brain stress. Walnuts contain sufficient quantity of polyunsaturated fats which are better for body as compared to unsaturated fats. Walnuts are also naturally enriched with omega-3 fatty acids, melatonin, antioxidants, poly
phenols, vitamin E, folate and other essential nutrients important for healthy brain functioning. Previous studies have shown that intake of walnuts imposes a positive effect on mental health. Also, consumption of walnuts helps lower LDL (bad cholesterol) as well as lowers cholesterol overall.

In the trial study, the researchers Ph.D student Mautriz Herselman and Associate professor Larisa Bobrovskaya resulted in the evidence of improved mental health of students by walnut consumption.



“Students experience academic stress throughout their studies, which has a negative effect on their mental health, and they are particularly vulnerable during exam periods,” said Herselman.



Walnuts offer numerous health benefits ranging from stress management and weight management to cancer prevention.




Researchers conducted a study on university students, as poor mental health is common in undergraduate students. Both the groups were studied clinically in 3 intervals i.e. during 13 weeks semester, during exams and 2 weeks after exams. They divided 80 students into two groups i.e. treatment group and control group. The students included in the treatment group were provided walnuts to eat daily for 16 weeks.



Explaining the results, the researchers said, “We found that those who consumed about half a cup of walnuts every day showed improvements in self-reported mental health indicators.”

Researchers suggested the students to add walnuts to their daily diet especially during exams. They could get a lot of benefit from walnuts.



“Walnut consumers also showed improved metabolic biomarkers and overall sleep quality in the longer term.” added the researchers.

On the other hand, students in control group were affected with increased rate of stress and depression which kept increasing till exams while students consuming walnuts didn't face such problems.

Associate Professor Larisa Bobrovskaya further elaborated, "We have shown that consuming walnuts during stressful periods can improve mental health and general wellbeing in university students, as well as being a healthy and delicious snack and a versatile ingredient in many recipes, to fight some negative effects of academic stress"

Mental health problems are very common in university students adversely affecting students' academic performance and long-term physical health.

“The World Health Organization has recently stated that at least 75 percent of mental health disorders affect people under the age of 24 years, making undergraduate students particularly vulnerable to mental health problems,” said Herselman.



An ounce of walnuts provide you with upto 3% of daily recommended amount of calcium, upto 10% of daily iron, upto 5% of daily potassium, upto 14% of daily magnesium, and upto 7% of daily folate.




Consuming walnuts has a positive and protective effect against stress and other negative impacts of academic stress. Summarizing the study, Professor Borovskaya explained, “We have shown that consuming walnuts during stressful periods can improve mental health and general well-being in university students, as well as being a healthy and delicious snack and a versatile ingredient in many recipes, to fight some negative effects of academic stress."

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