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Nut consumption is associated with a lower risk of depression in adults: a prospective analysis with data from the UK Biobank cohort
Background & aims
Evidence on the association between nut consumption and depression is mainly based on cross-sectional studies. This study aims to analyze whether nut consumption is prospectively associated with the risk of depression in adults.
Methods
This study was conducted using the United Kingdom (UK) Biobank resource. Data from middle-aged and older UK adults who participated in this cohort between 2007–2012 (baseline) and 2013–2020 (follow-up) were analyzed. Baseline information on nut consumption was obtained with the Oxford WebQ 24-h questionnaire. Depression, defined as a self-reported physician diagnosis of depression or antidepressant use, was assessed at baseline and follow-up. Hazard regression models estimating the predictive ability of nut consumption for the risk of developing depression were adjusted for sociodemographic, lifestyle, and health confounders.
Results
A total of 13,504 participants (mean age 57.5 ± 7.2 years, 50.7% female) free of depression at baseline were included in the analyses. After a mean follow-up of 5.3 ± 2.4 years, 1122 (8.3%) incident cases of depression were identified. Compared with no nut consumption, the daily consumption of >0 to 1 serving of 30 g of nuts was associated with a lower risk of depression (hazard ratio, HR = 0.83; 95% confidence interval, CI: 0.71–0.97) regardless of all potential confounders considered. In stratified analyses, a decreased risk of depression was more clearly observed in UK adults with adequate weight control, a healthy lifestyle, and better health status than in their counterparts (p < 0.05).
Conclusions
Low-to-moderate nut consumption (>0 to 1 serving of 30 g/day) was associated with a 17% lower risk of depression during a 5.3-year follow-up compared with no nut consumption in a large sample of middle-aged and older UK adults. This protective association is enhanced in the absence of other known risk factors for depression.
注释：
cohort: n
表示"一群人；同伴"，means "a company of companions or supporters"，如：The gangster walked into the room surrounded by his cohort. 一名匪徒走进被他的一帮人包围的屋子。
antidepressant: n
表示" 抗抑郁剂"，means "any of a class of drugs used to treat depression"，如：Doctors might suggest anti-anxiety or antidepressant medicines. 医生可能建议吃抗焦虑后者抗抑郁剂。
regression: n
表示" 复原；退步"，means "an abnormal state in which development has stopped prematurely"，如：The regression of Honkong has an important historical meaning. 香港回归具有重要的历史意义。
sociodemographics: n
表示"社会人口统计"
confoud: v
表示" 使困惑；混淆"，means "be confusing or perplexing to; cause to be unable to think clearly"，如：Don't confound the means with the ends. 不要把手段和目的混淆起来。
stratify: v
表示" （使）成层；分层"，means "divide society into social classes or castes"，如：Stratify teaching to be one to plant in lower individual-rization collective teaching form teaching tactics. 分层教学是一种在集体教学形式下的个别化教学策略。
中文简要说明：
国外最新的研究发现。每日摄取1份（30克）坚果类食物，可以降低忧郁风险。研究人员表示，目前还不确定这之间联系的原因，不过，其他专家推测坚果含有特定营养素，可能有助于支持心理健康。包含Omega-3、色氨酸（Tryptophan）、酚酸（Phenolic acids）以及维生素E和镁。
据《健康在线》（Healthline）报导，每天食用1份坚果有助于防止忧郁症。根据新的研究，每天摄取一份坚果（30 克）与忧郁风险降低 17% 相关。少量的坚果，即30克的坚果，大约相当于：10颗胡桃、20颗杏仁、30颗开心果或者15颗腰果，这项研究成果目前发表于《临床营养学》（Clinical Nutrition）期刊上。
研究人员检查了来自英国生物银行队列（UK Biobank cohort）的数据，这是一个医疗和生活方式记录的在线数据库。2007年至2020年间超过1万3500名，年龄在37到73岁之间的数据。研究中每天食用1份坚果的人在大约5年后的随访中罹患忧郁症的可能性较小。研究结果并没有清楚地表明为什么坚果导致这样好的结果。然而，研究人员和专家推测坚果中的某些营养素发挥了作用。
国家健康照护联盟（NCHC）营养师科斯塔（Kelsey Costa）表示，核桃富含Omega-3，在研究忧郁症时引起了人们的极大兴趣。Omega-3是大脑功能和发育不可或缺的一部分，具有抗炎和抗氧化作用，可能会降低忧郁风险。
「通过影响情绪调节神经递质（如血清素和多巴胺）的产生和表现，经常食用富含Omega-3的核桃可能有助于改善情绪并减少忧郁症状，」
腰果因其色氨酸（Tryptophan）含量高而具有缓解忧郁症状的潜力，备受关注。研究表明，和Omega-3类似，色氨酸对于神经炎症、慢性压力和肠道微生物群失调都有正面影响。
杏仁则富含酚酸（Phenolic acids），近期的研究也表明有抗忧郁的效果。至于其他坚果类富含的营养，维素E有助于保护脑细胞免受氧化反应刺激；镁，本身神经递质功能中发挥作用，并有助于调节情绪的矿物质。单不饱和脂肪和多不饱和脂肪，健康的脂肪来源，对于维持脑细胞结构完整性和支持神经元之间的沟通至关重要。
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