Worried about your college exam? Eat a handful of walnuts!

The University of South Australia study, published in the journal Nutrients, also revealed that walnuts may help minimize the impact of academic stress on gut microbiota during times of stress, especially in women (


According to the study’s lead authors, Ph.D. students Mauritz Herselman and Associate Professor Larisa Bobrovskaya, these findings add to the growing body of data regarding walnuts for improving brain and digestive tract health.


“Students experience academic stress throughout their studies, which has a negative effect on their mental health, and they are especially vulnerable during exams,” says Herselman.

Eighty undergraduate students were clinically examined three times: before the start of the 13-week college semester, during the exam period, and two weeks after the exam period. People in the treatment group were given walnuts every day for 16 weeks at these three time periods.

Walnuts are linked to better sleep

“We found that people who consumed about half a cup of walnuts per day showed improvements in self-reported mental health indicators. Walnut consumers also showed biomarkers improved metabolism and overall sleep quality for longer.”

Walnuts a benefit -may reduce the risk of depression, improve concentration

Students in the control group reported higher levels of stress and depression during exam preparation, while students in the therapy group did not. When compared with controls, walnut users reported a significant reduction in depression-related feelings between the first and last visit.

Previous studies have found that walnuts include omega-3 fatty acids, antioxidants, melatonin (sleep hormone), polyphenols, folate, and vitamin E, all of which support brain health. and intestines.

“The World Health Organization recently stated that at least 75% of mental health disorders affect people under the age of 24, making university students particularly vulnerable to mental health problems,” says Herselman. mental health.

According to Associate Professor Larisa Bobrovskaya, mental health illnesses are common among university students and can negatively impact academic performance as well as long-term physical health.

Assoc.Prof.Dr. Professor Bobrovskaya said.

“Due to the smaller number of men participating in the study, more studies are needed to establish the gender-dependent effects of walnuts and academic stress in college students. It is also possible that a spurious effect may occur. medicine can work because it’s not a blind study.” “

Therefore, it can be concluded that daily walnut consumption increases total protein and albumin intake, and may protect against the negative effects of learning stress on metabolic biomarkers. metabolism.

In the weeks before their next exam, stressed college students may want to include walnuts in their regular diet.

Authority to solve :

  1. Effects of walnuts and academic stress on mental health, overall health and gut microbiota in a sample of university students: A randomized clinical trial – (

Source: Medindia


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