Eating nuts may be just the thing you need to help your heart, mood and cognition

People often like to snack on mixed tree nuts. Is it because of the mixed textures and crunchiness? Or the rich taste with a hint of saltiness? Or could it be something happening metabolically that you are not aware of? The answer might be all three.

A January 2023 article in Nutrients looked at the impact of a mixed nut snack on tryptophan metabolism, which can affect two key hormones governing sleep and mood, melatonin and serotonin. The mixed nuts used in this study were cashews, walnuts, almonds, macadamia nuts, pistachios, pecans, Brazil nuts and hazelnuts.

Previous research has demonstrated an association of mixed tree nut consumption with decreased cardiovascular risk factors and increased satiety. This randomized control clinical study fed half the subjects 1.5 ounces of mixed tree nuts and the other half pretzels for 12 weeks during a low-calorie feeding period. The trial participants continued to receive either mixed nuts or pretzels for another 12 weeks while on weight maintenance.

HELPING WITH HEART, MOOD

Researchers found mixed tree nuts had a positive effect on the metabolism of the amino acid tryptophan. This led to an increase in both cardio-protective tryptophan metabolites and the neurotransmitter serotonin. Tryptophan increases serotonin production, which can lead to a positive effect on mood. Another study in Journal of Nutrition this past December showed a positive effect on cognition after only four weeks of eating mixed tree nuts.

One ounce of mixed tree nuts has 173 calories, 5 grams of protein, 3 grams of fiber and 9 grams of health-promoting monounsaturated fat. Each different nut has an outstanding nutrient.

Two Brazil nuts provides all the selenium you need in a day. (Selenium plays a key role in metabolism.) Pistachios, the green nut, contain the most vitamin K and potassium of any nut. They also have lutein + zeaxanthin for eye health. Almonds have vitamin E, walnuts have omega 3 fatty acids and cashews are a good source of copper.

You cover your nutritional bases with mixed nuts. I’d say they make a perfect snack.

Sheah Rarback MS, RDN is a registered dietitian nutritionist in private practice in Miami. srarback@hotmail.com