Walnut Consumption May Lower Risk of Depression

Multiple studies have shown a Mediterranean diet, characterized by their olive oil and nut consumption, to be correlated with lower depression risk.

Researchers set out to examine whether part of this reduced risk is attributable to walnut consumption.

The researchers examined data from the NHANES project, which draws from a large sampling of the U.S. population.

More than 26,000 American adults were asked about their dietary intake over the course of one to two days as well as depression symptoms over the past two weeks.

Using a widely accepted questionnaire, participants ranked how often they experienced factors such as little interest in doing things, trouble sleeping or sleeping too much, feeling tired or having little energy, and trouble concentrating on things.

Walnut consumers were more likely to have greater interest in activities, higher energy levels, less hopelessness, better concentration, and greater optimism.

Depression scores were significantly lower among those who consumed nuts, particularly walnuts, compared to those who did not consume nuts, even after controlling for age, sex, race, income, BMI, smoking, alcohol consumption, and marital status.

On average, walnut consumers ate about 24 grams of walnuts per day (just shy of a one-quarter cup serving).

While the association between nut consumption and depression scores was consistent for men and women, the effect appeared to be strongest among women, who are more likely to report greater depression symptoms and use of antidepressants, compared to men.

When compared to other tree nuts, walnuts have a unique fatty acid profile — they contain mostly polyunsaturated fats, including a significant amount of the plant-based omega-3 alpha-linolenic acid (2.5 g/oz), which is more than any other nut.

“According to the CDC, one out of every six adults will have depression at some time in their life,” a Dr. said.

“It is important to find low-cost interventions, such as dietary changes, that are easy to implement and may help reduce the incidence of depression.”

“Walnuts have previously been investigated for their role in cardiovascular and cognitive health, and now we see an association with depression symptoms — providing another reason to include them in a healthy eating plan.”

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IMPORTANCE OF IODINE IN OUR DIET

As iodine is considered as a trace mineral, most people ignore its use and its deficiency can lead many problems. When pregnant women are deficient in this mineral, its affects the growth of the fetus.

1. Goiter:iodine deficiency if left unchecked can lead to the development of a goiter- A swelling around the thyroid gland, resulting in a visible lump in the neck. As the swelling continues to grow, it might cause severe difficulty in swallowing, It also hampers the thyroid gland and prevents it from producing adequate thyroid hormones. It can lead to a condition known as hypothyroidism as well.
2. Constant weakness and fatigue: You might experience low energy levels and feel weak all the time in case you are suffering from iodine deficiency. You may experience blackouts frequently. Do consult with your physician in case you are suffering from these symptoms as they are extremely harmful in the long run.
3. Difficulty in concentrating and lack of memory: Your memory functions may get compromised in case you have low iodine levels in your body. Iodine is vital for the smooth functioning of the nervous system and can have a direct impact on your learning capabilities. It can also cloud your thoughts and lead to mental confusions. It also increases the risk of Parkinson’s and Alzheimer’s.
4. Unusual weight gain: Lack of Iodine in your body can make you gain weight. You may feel bloated all the time even though you do not eat properly. Your internal systems may not work to its potential in case you have an iodine deficiency and this may lead to loss of appetite and vomiting in some cases.
5. Depression: If you feel depressed and restless, it can be due to iodine deficiency. The mineral can be very beneficial in increasing the nervous activity and can reduce anxiety, restlessness, and irritation. Iodine also induces sound sleep. Hence a lack of proper sleep can also mean that you are suffering from iodine deficiency.
6. Iodine intake: The necessary amount of iodine can be consumed regularly through Iodized salt. Other food supplements can include seafood, cow’s milk, potatoes, and seaweed, which are all rich in iodine.                              
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How to Spot Vitamin B12 Deficiency and Get Rid of It?

Vitamin B12 is one of the most vital nutrients for the body. It is vital for a host of functions and processes in the body ranging from red blood cells production, cell metabolism regulation to DNA synthesis. Our brain and nervous functions depend heavily on Vitamin B12.Human body doesn't produce vitamin B12 on its own; therefore it is important to source the nutrient through diet. An average adult is recommended to have 2.4 micro-grams daily. Alternatively known as cobalamin, Vitamin B12 is one of the easily occurring deficiencies these days. It is extremely important to know the sources of Vitamin B12 and identify the subtle symptoms of its deficiency.


How to spot Vitamin D deficiency?

The vitamin is chiefly found in animal products therefore vegetarians and vegan fall an easy prey to its deficiency. Dairy is also a good source of Vitamin B12. Those who cannot have animal products must ask their health expert to prescribe them some multivitamins. Some of the symptoms that are most commonly associated with Vitamin B12 deficiency include the following:
- Loss of appetite
- Digestive issues like constipation
- Muscle weakness
- Fatigue and lethargy
- Persistent anemia
- Poor memory and lack of concentration
- Shortness of breath

Some other symptoms may also include mood swings, day time drowsiness, depression, pale skin. Always remember, vitamin b12 deficiency goes largely un-diagnosed in people. You must listen to your body and monitor any occurrence of the signs mentioned above. Other than vegetarians and vegans older people and those suffering from metabolic ailments - like diabetes - or autoimmune diseases are also more susceptible to developing a vitamin B12 deficiency. Regular alcohol consumption and persistence complain of acid reflux may also trigger the deficiency.

Sources of Vitamin B12

Food

Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products. Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12 with high bio-availability for vegetarians . Some nutritional yeast products also contain vitamin B12. Fortified foods vary in formulation, so it is important to read product labels to determine which added nutrients they contain.

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