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Home > Nutrition > Are Cashew Nuts Good for Depression?

Are Cashew Nuts Good for Depression?

November 24, 2022
5 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • Nutrients in Cashews and Their Relationship With Depression
  • Expert Recommendation
  • Precautions to Consider
  • Most-Asked Questions About Cashews
  • Final Word

Depression is one of the most prevalent mood disorders, and it is projected by the World Health Organization (WHO) to be the leading cause of disease burden by 2030.

can cashew nuts help manage depression?

Depression can manifest through the following symptoms: (1)

  • Persistently low mood
  • Decreased interest in activities that were normally pleasurable
  • Feeling guilty or worthless
  • Lack of energy
  • Poor concentration
  • Changes in appetite
  • Agitation or restlessness
  • Sleep disturbance and thoughts of death

The main mode of treatment for depression is therapy and antidepressants, but nutrition also plays a role in the management of depressive disorders. Foods such as fruits and vegetables, fish, and nuts rich in magnesium, folic acid, B vitamins, and omega-3 fatty acids have been identified for their benefits in managing depression. (2)

Among nuts, cashew nuts have been specifically identified for their ability to treat and manage depression. Abundant in nutrients that can control mood swings, a few cashews in a day can help manage depressive disorders well.

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Nutrients in Cashews and Their Relationship With Depression

Here are the nutrients found in cashews that can help combat depression.

1. Magnesium

Cashews are a rich source of magnesium, an essential nutrient that maintains many body functions. One serving of cashews is about 28 g or 18 nuts and contributes 72 mg of magnesium. (3)

According to animal studies, magnesium-rich foods can produce an antidepressant-like effect in the brain by increasing serotonin levels. (4)

Including even one serving of cashews a day in the diet can contribute enough magnesium to prevent depression and its associated symptoms.

2. Vitamin B6 and folate

cashew consists of vitamin B6 and folate that may help curb depression

Vitamin B6 is also associated with improving depressive symptoms. One serving of cashews (18 nuts) gives 0.07 mg of vitamin B6 and 19 mcg of folate. (5)

A 2020 study revealed that people suffering from anxiety and depression have significantly lower levels of vitamin B6. This trend was not observed in women. (6)

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In a study that included healthy women aged 18–25 years taking oral contraceptives, supplementing with 100 mg of vitamin B6 every day significantly improved their depressive symptoms. (7)

3. Tryptophan

Tryptophan is an essential amino acid that is responsible for producing serotonin. Essential amino acids are not produced in the body and are needed to be obtained through dietary sources.

Eating foods rich in tryptophan such as cashews can increase the serotonin level in the brain and ease the symptoms of anxiety and depression. (8)(9)

4. Anacardic acid

Anacardic acid is a polyphenolic compound obtained from cashews and has been found to have antidepressant effects.

It has strong antioxidant properties, which experts have linked to reduced symptoms of depression associated with high levels of oxidative stress. (10)

Expert Recommendation

expert recommendation on diet to improve depressive episodes

In addition to cashews, here are some other foods rich in the nutrients discussed above that you can include in your diet to improve the outcome of depression:

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  1. Walnuts: Walnuts are rich in omega-3 fatty acids and have been linked to a lower depressive score in adults. (11)
  2. Dark chocolate: Dark chocolate at 60% or higher is an abundant source of magnesium, and its consumption has been shown to reduce depressive symptoms. However, more research is needed on this topic. (12)

While including nutritious foods are important, it is also crucial to avoid the consumption of sugar-rich foods and drinks as they are known to increase the occurrence of depression. (13)

Precautions to Consider

Cashews are nutrient-rich nuts, but they are also high in saturated fats. Do not consume more than 1 serving each day to avoid the consequences of a high-fat diet such as weight gain and increased cholesterol levels.

Most-Asked Questions About Cashews

Is it true that a handful of cashews act like a single dose of Prozac?

This is a false claim, and eating cashews cannot be an alternative remedy to medication. If you or someone you know is suffering from severe depression, medication may be a necessary intervention.

Who should avoid cashews?

People with known allergies should avoid consuming cashews. Also, if you have high cholesterol levels, avoid consuming them in excess.

Can I take magnesium and vitamin B6 supplements?

Yes, you can. Consult your doctor to identify a suitable dose for you.

Final Word

Nutrients play a significant role in managing depression, mainly by increasing the level of serotonin in the brain. Cashews, in particular, have been identified as a potent food to ease the symptoms of depression.

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Rich in magnesium, vitamins B6, folate, tryptophan, and anacardic acid, one serving of cashews can be beneficial for people suffering from depression.

References
  1. Major depressive disorder – statpearls – NCBI bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK559078/.
  2. Ljungberg T, Bondza E, Lethin C. Evidence of the importance of dietary habits regarding depressive symptoms and depression. International journal of environmental research and public health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7084175/. Published March 2, 2020. 
  3. Fiorentini D, Cappadone C, Farruggia G, Prata C. Magnesium: Biochemistry, nutrition, detection, and social impact of diseases linked to its deficiency. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8065437/. Published March 30, 2021. 
  4. Magnesium and major depression – NCBI bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK507265/.
  5. Cashews, unsalted. Cashews, unsalted nutrition facts and analysis. https://www.nutritionvalue.org/Cashews%2C_unsalted_42104110_nutritional_value.html?size=1%2Boz%2B%3D%2B28.35%2Bg.
  6. Kafeshani M; Feizi A; Esmaillzadeh A; Keshteli AH; Afshar H; Roohafza H; Adibi P; Higher vitamin B6 intake is associated with lower depression and anxiety risk in women but not in men: A large cross-sectional study. International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition. https://pubmed.ncbi.nlm.nih.gov/31188081/.
  7. CS; CCAJ. Vitamin B6 supplementation reduces symptoms of depression in college women taking oral contraceptives: A randomized, double-blind crossover trial. Journal of dietary supplements. https://pubmed.ncbi.nlm.nih.gov/35109763/.
  8. Lindseth G, Helland B, Caspers J. The effects of dietary tryptophan on affective disorders. Archives of psychiatric nursing. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393508/. Published April 2015. 
  9. Rico R, Bulló M, Salas-Salvadó J. Nutritional composition of raw fresh cashew (anacardium occidentale L.) kernels from different origin. Food science & nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4779481/. Published October 6, 2015. 
  10. Júnior ALG; Tchekalarova JD; da Conceição Machado K; Silva SWC; Paz MFCJ; Nogueira TR; de Matos Monteiro Lira BS; Zihad SMNK; Islam MT; Ali ES; de Sousa Rios MA; Carvalho ALM; da Silva Lopes L; Saha SK; Mubarak MS; de Carvalho Melo-Cavalcante AA; Antidepressant-like effect of anacardic acid in mice via the L-arginine-nitric oxide-serotonergic system. Phytotherapy research: PTR. https://pubmed.ncbi.nlm.nih.gov/31240792/. 
  11. Arab L, Guo R, Elashoff D. Lower depression scores among walnut consumers in nhanes. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413101/. Published January 26, 2019. 
  12. Jackson SE; Smith L; Firth J; Grabovac I; Soysal P; Koyanagi A; Hu L; Stubbs B; Demurtas J; Veronese N; Zhu X; Yang L; Is there a relationship between chocolate consumption and symptoms of depression? A cross-sectional survey of 13,626 US adults. Depression and anxiety. https://pubmed.ncbi.nlm.nih.gov/31356717/. 
  13. Knüppel A, Shipley MJ, Llewellyn CH, Brunner EJ. Sugar intake from sweet food and beverages, common mental disorder and depression: Prospective findings from the Whitehall II Study. Scientific reports. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5532289/. Published July 27, 2017.
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