What Research Says About Which Nuts Can Relieve Stress

 By Zarifah binti Aziz | Published on July 26, 2022

What will you eat when you’re stressed or feeling overwhelmed by the situation? The majority of us turn to soul food—spicy, sweet foods—to relieve stress. However, the majority of these foods, like fast food, are quite pricey and unhealthy. But did you know that there are tasty, healthful foods that can also help you reduce your stress levels?

It is nuts. Nowadays, everyone loves nuts because of their unique texture and crunchiness, which can help you relax. But did you know what kind of nuts can be of use to you? They are cashew, almond, and pistachio nuts. 

You feel drained from stress, leading you vulnerable to illness. Almonds, pistachios and walnuts are rich in the antioxidant vitamin E and zinc, which both of these are good for boosting your immune system. 

TMI (Too Much Information) These nuts are a good source of B vitamins, which also assist the body in coping with stress. 

Nuts contain a lot of (good) fat, so limit your intake to 1/4 cup.

Which Nuts Can Relieve Stress

Almonds

Almonds are loaded with beneficial vitamins, including vitamin E to support the immune system and B vitamins to help you cope with stress and anxiety. 

They also include “non-nutrient bioactives” including flavonoids, polyphenols, and antioxidants, which is why they are so effective at reducing stress. Many of these nutrients not only improve mental health on their own, but they can help lower inflammatory markers, blood lipids, liver fat, and promote insulin sensitivity.

Let's Be Honest

Pistachios

A Penn State study (1) found that pistachios help lessen vascular stress. Pistachios are rich in healthy (good) fats, fiber, and antioxidants, all of which help to maintain blood vessels open and relaxed under stressful situations. 

You can enjoy it as a nutritious snack to keep you feeling satisfied longer. If you find that eating only that gets boring, try adding some yoghurt, oatmeal, and fresh fruit to the mix to improve the flavor and texture.

Cashew

Many nutrients included in cashews may help lower stress levels. They are a good source of magnesium, which is essential for controlling the nervous system and stabilizing energy. 

Cashews are also rich in Vitamin B6, which helps in the production of serotonin and when deficiency can impact your mood. In addition, tryptophan and Vitamin B6 work together to produce a calming, relaxed state that can help us fight off unwanted anxiety and stress. 

Tryptophan is found in roasted cashews. Grab some dark chocolate-covered cashews and munch away for a tasty way to get your daily dosage of essential nutrients.

As an added benefit, vitamin B6 helps in the efficient absorption and utilization of magnesium by our systems.

Conclusion

Nuts can benefit in relieving stress. They also have various advantages for the body’s wellness.

However, since nuts are high in healthy fats and have a lot of calories, you should eat them in moderation.

It can help you feel fuller longer, so you can enjoy it as a snack. Plus, they are cost effective and easy to eat. 

Reference

  1. Pistachios may lower vascular response to stress in Type 2 diabetes Penn State. Retrieved from https://www.psu.edu/news/research/story/pistachios-may-lower-vascular-response-stress-type-2-diabetes/ 
  2. Foods That Help Tame Stress. WebMD. Retrieved from https://www.webmd.com/diet/ss/slideshow-diet-for-stress-management
  3. 10 Foods to Help Relieve Stress. AARP. Retrieved from https://www.aarp.org/health/healthy-living/info-2022/foods-to-relieve-stress.html
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