A new study suggests that eating nuts at least three times a week may be linked to a significantly lower risk of depressive symptoms (1).

The meta-analysis, of seven observational studies involving 70,136 participants, found that higher nut consumption was associated with a reduced risk of depressive symptoms, with a clear threshold effect.

Compared with people who ate nuts less than once a week, those consuming them ≥3 times/week had a 25% lower risk of depressive symptoms.

Intake of nuts 1 to <3 times/week was not associated with a statistically significant risk reduction, indicating the potential importance of frequent nut consumption.

According to the researchers, this finding is consistent with previous evidence indicating that meaningful health benefits and disease prevention often emerge only when intake levels of specific nutrients or foods exceed certain thresholds.

In this new study, the inverse association between nut consumption and depressive symptoms was seen in both younger (mean age <65 years) and older (mean age ≥65 years) adults, suggesting nut consumption as a relevant dietary strategy throughout adulthood.

The research, published in Nutrients, is the first of its kind to quantify the relationship between nut consumption and the risk of depressive symptoms.

The diverse bioactive nutrients in nuts likely underpin their protective effects.

How nuts may help protect against depressive symptoms

Nuts are rich sources of anti-inflammatory and antioxidant compounds, including omega-3 fatty acids, magnesium, vitamin E, flavonoids, and lignans – which may influence neurobiological pathways and reduce oxidative stress implicated in depression.

In addition, nuts are a good dietary source of tryptophan, which is involved in mood regulation.

And the dietary fibre in nuts promotes the growth of beneficial gut bacteria and enhances microbial diversity, which may influence tryptophan metabolism and its availability for serotonin production in the brain.

Further research, especially randomised controlled trials, is needed to understand the underlying mechanisms, say the researchers.

A large Australian study, published in 2025, found higher intakes of vegetables, nuts, seeds, legumes, fibre, milk, and calcium to be linked with lower risk of anxiety and depression in women (10). Specific to nuts and seeds, adding one handful (30g) daily was linked to a 7% lower risk of anxiety and 24% lower risk of depression.

The bottom line:

Eating nuts at least three times per week was linked with a significantly lower risk of depressive symptoms, compared with lower nut intakes. These findings add to growing evidence supporting dietary patterns as a modifiable factor in mental health risk – and offer another reason to enjoy a regular handful of nuts!