Welcome to my second article in my brain and health series. I’m going to take a look at walnuts, almonds, and cashews. Thanks to many studies walnuts, and many other nuts, have been linked to benefit people with mood disorders like anxiety and depression. Omega 3’s are fatty acids beneficial for our brain and mind. I am going to present you with my research and opinions about the health benefits of nuts and omega 3’s, so continue reading to see what I’ve found.
This is just nuts!
Let me start with wonderful walnuts. Walnuts contain Omega 3’s, antioxidants, protein, fiber, vitamins, and minerals. Studies have shown that walnuts may
- Lower bad cholesterol
- Reduce inflammation
- Improve blood vessel function
- Help with age related brain function decline
- Improve memory and comprehension
- Help to prevent heart disease and cancer
Some of the vitamins and minerals found in walnuts, and some other nuts include
- Copper- helps with heart, bone, and immune system health.
- Folic acid- helps with biological function like preventing birth defects.
- Phosphorus- a mineral found in bones.
- Vitamin B6- strengthens immune system and nerve health.
- Catechin- antioxidants for heart health.
- Vitamin E- helps the health of the immune system and eyes.
- Manganese- helps liver function and the utilization of vitamins
- Ellagic acid- antioxidant that may reduce heart disease and cancer.
- Melatonin- antioxidant that help regulate your body’s internal clock.
Those are a lot of nutrients from one little walnut. Here is a link to some recipes you might enjoy.
Now I’d like to talk about some awesome almonds for a minute. Almonds are often made into milk, oil, butter, and flour products. Many nutrients can be found in the dark skin, so you might want to leave it on when you eat them. They are among the world’s best sources for vitamin E. Vitamin E deficiency has been linked in studies to mood disorders. Phytic acid protects our cells, and it is wonderfully found in almonds. Some of the other nutrients we need that have been found in almonds are fiber, protein, vitamin B2, manganese, magnesium, copper, and phosphorus, similar to walnuts. Almonds may be able to…
- Help people lose weight.
- Control blood pressure and cholesterol.
- Regulate blood sugar.
Here is some catchy information that I found about cashews. Cashews contain a lot of the similar nutrients as walnuts and almonds, but they also contain vitamin k, calcium, selenium, and zinc. This has been seen in many studies to help boost your immune system. Cashews have also been found to increase the health of your blood vessels, bones, and nerves in your body. They are high in proteins and the good fats which can increase your energy, control your hunger, and a decrease in heart disease. Like walnuts, cashews contain copper which helps our neurotransmitters. A decrease in copper could lead and increased risk of Alzheimer’s, immune system deficiency, and bone health. Cashews contain both vitamin E and vitamin K which have been linked to support antioxidants that help fight cellular damage. Almonds have also been linked to possible benefits with eye health, weight maintenance, fighting cancer, and diabetes. (Nuts.com).
The power of Omega 3
Omega 3’s, which are found in walnuts, have been found to have some amazing benefits for your brain and health. When you’re pregnant, it is highly suggested to include Omega 3’s in your intake of vitamins because of their link to
- Brain growth in infants
- Decreased risk of behavioral problems, cerebral palsy, ADHD, and autism
- Higher intelligence
- Increased social and communication skills
Studies have linked an increase in Omega 3’s to improve the symptoms of anxiety and depression. I have also found information linking them to improve eye health, sleep, skin health, bone strength, and joint help which fight against arthritis and osteoporosis. Omega 3’s may reduce
- Mood swings in bipolar and schizophrenia
- Mental decline in Alzheimer’s
- Menstrual pain
- Liver fat
- Symptoms of autoimmune disease like type 1 diabetes
- Blood pressure
- Heart disease
- Risk of cancer
- Asthma symptoms from the inflammation in the lungs
There are many other foods that include omega 3’s besides walnuts. Some foods like salmon, sardines, chia seeds, eggs, spinach, flaxseed oil, and many others.(Healthline.com). The health benefits of this nutrient just astounds me.
On a personal experience, I have mentioned before that my daughter has anxiety. Since I can’t get her to eat walnuts, I’ve bought the vitamins in the pill form to try to help her. It is my opinion that I can tell a decrease in her symptoms of anxiety.
Let’s go buy some nuts! For some of you that are allergic to nuts, there are other options, other foods, and other vitamins for you to benefit from. Sign up to my email list, and it will keep you up to date with all of the nutrients I hope to cover in my brain and health series. So, do walnuts, almonds, cashews, and other nuts benefit our moods?
Well, it is my opinion that we can have numerous benefits from nuts for our moods. Nuts in general have the good fats and nutrients that our bodies need to help with increased energy and decrease the feeling of hunger. I don’t really feel very happy if I’m hungry. The numerous studies that have linked them to benefiting our neurotransmitters, transmitters in our brains, which help with our moods. They have been known help reduce pain, reduce inflammation, improve our nerves. All of these can contribute to a bad mood if there is a problem in our bodies. Did I mention that nuts may be able to help prevent cancer? I also mentioned about the links between the nutrients in nuts to improving the symptoms of anxiety, depression, bipolar, and schizophrenia disorders.
I hope you have benefited from the information I have provided. Please consult with a licensed health professional before changing your diet. If you have any questions or comments please leave them below. You can also sign up for my email list to get the latest posts. Live a life to the fullest!