How Nuts and Seeds Benefit Mental and Gut Health

Nuts and seeds have long been celebrated as nutrient-dense foods that pack a punch in supporting overall health. Beyond their role in maintaining physical vitality, these small but mighty foods are increasingly recognised for their profound impact on mental and gut health.

Let’s explore why incorporating nuts and seeds into your diet can significantly boost both your mind and your digestive system and unless there is an underlying medical condition need not be excluded from your diet.

The Connection Between Mental and Gut Health

The gut-brain axis, a complex communication network between the gastrointestinal system and the brain, plays an essential role in mental well-being. A healthy gut can support a positive mood, cognitive function, and emotional resilience, while an imbalanced gut microbiome may contribute to conditions like anxiety, depression, and brain fog. Nuts and seeds, rich in fibre, healthy fats, and bioactive compounds, are perfect allies for nurturing this connection.

Mental Health Benefits of Nuts and Seeds

1. Rich in Omega-3 Fatty Acids 

Certain nuts and seeds, such as walnuts, flaxseeds, and chia seeds, are excellent sources of omega-3 fatty acids. These essential fats support brain structure and function, reduce inflammation, and improve symptoms of depression and anxiety.

2. Boost Neurotransmitter Function 

Nuts and seeds are packed with tryptophan, an amino acid necessary for serotonin production. Serotonin is a neurotransmitter often referred to as the "happy hormone," playing a vital role in regulating mood, sleep, and appetite.

3. Packed with Antioxidants 

Antioxidants like vitamin E, found in almonds, sunflower seeds, and hazelnuts, protect the brain from oxidative stress, which can contribute to neurodegenerative diseases and cognitive decline. Polyphenols in nuts also have neuroprotective properties.

4. Support Cognitive Performance 

Studies suggest that regular consumption of nuts, particularly walnuts, enhances memory, focus, and overall cognitive performance, thanks to their unique combination of nutrients like magnesium, zinc, and vitamin B6.

Gut Health Benefits of Nuts and Seeds

1. High in Dietary Fibre 

Fibre from nuts and seeds supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. This encourages a balanced microbiome, which is essential for gut integrity and immune function.

2. Rich in Prebiotics 

Certain compounds in nuts and seeds, like resistant starches and polyphenols, act as prebiotics, nourishing gut-friendly microbes. A healthy gut microbiome can reduce inflammation and improve digestion.

3. Anti-inflammatory Properties 

Chronic gut inflammation can lead to disorders like irritable bowel syndrome (IBS) and leaky gut syndrome. Nuts and seeds, such as flaxseeds and walnuts, contain anti-inflammatory compounds like lignans and omega-3s that soothe gut inflammation.

4. Diverse Micronutrients 

Essential minerals like magnesium, zinc, and selenium in nuts and seeds are vital for gut health. These nutrients support the growth of beneficial bacteria and strengthen the gut lining.

Best Nuts and Seeds for Mental and Gut Health

1. Walnuts: Rich in omega-3s and antioxidants. 

2. Almonds: High in vitamin E and magnesium. 

3. Flaxseeds: A powerhouse of fibre, omega-3s, and lignans.* 

4. Chia Seeds: Loaded with fibre and omega-3s. 

5. Sunflower Seeds: Packed with vitamin E and selenium. 

6. Pumpkin Seeds: A great source of zinc and magnesium.

Incorporating Nuts and Seeds into Your Diet

- Smoothies: Add a tablespoon of chia or flaxseeds for an omega-3 and fibre boost. 

- Snacks: Munch on a handful of almonds or walnuts. 

- Salads: Sprinkle sunflower or pumpkin seeds for added crunch and nutrients. 

- Breakfast: Mix seeds into oatmeal or yoghurt. 

- Baking: Incorporate ground nuts or seeds into bread and muffins.

My Favourite Recipes

Date and almond energy balls (no cook, no fuss)

225g dates (preferably Medjool)

170g blanched almonds (you can use ground almonds)

125g almond butter (or any nut butter)

1tsp vanilla extract

1 tsp ground cinnamon

1 tsp unsweetened almond milk (if the mixture is a bit dry or reserve some of the liquid from the soaked dates if you prefer).

Soak the dates in boiling water for about 10 minutes, drain and reserve a tablespoon of the liquid to add to the mixture if needed once combined.

Blitz the almonds in a food processor (or use ground almonds), add the rest of the ingredients and blitz until they start to come together (this is where the almond milk or reserved liquid can be used).

Tip the mixture out and, using your hands, make small balls and place on a lined plate. Refrigerate for 30 minutes and then store in an airtight container in the fridge. You can also tip the mixture onto a piece of cling film and fold the cling film over to make a parcel with all four sides even and square/oblong. Refrigerate then cut into squares and store in an airtight container in the fridge.

You can swap the nuts for any alternatives you have in the cupboard. Hazelnut and cocoa powder (replace the almonds with hazelnuts and 30g of the nuts with 30g cocoa powder) and you have a Nutella energy ball.

Makes approximately 12 energy balls

 Seedy Bars

125g mixed seeds of any combination

100g mixed nuts of any combination, roughly chopped

25g ground flaxseed

25g rolled oats

1 tsp vanilla extract

½ tsp cinnamon

75 ml maple, date, agave syrup or honey

50g dark chocolate (at least 70% cocoa)

Preheat the oven to 180 degrees C or gas mark 4. Line a 900g loaf tin (18 x 6 cm) with baking parchment.

Place the seeds, nuts, flaxseed and oats in a large mixing bowl. Add the vanilla extract, cinnamon and syrup, mix together. Spoon into the prepared tin. Press down firmly, making sure there are no gaps and bake for approximately 30 minutes until light golden brown but not brown around the edges. Take out of the oven and press down firmly again. Leave to cool completely.

Break the chocolate into small pieces and place in a microwaveable bowl. Heat on full power for 2-3 minutes, checking every 30 seconds or so and stirring until almost molten. Stir and leave for a few moments until completely melted. Drizzle over the cooled seed and nut mixture and pop in the freezer for the chocolate to set. Once cooled and set, cut into eight bars and store in an airtight container for up to seven days.

Makes 8 bars

 Savoury Seed Sprinkles

1 1/2 tablespoons chia seed

1/4 cup sesame seeds

1/3 cup pumpkin seed

2 tablespoons sunflower seeds

2 tsp soy sauce

2 tsp olive oil

Preheat the oven to 200 degrees C gas mark 6.

Mix the ingredients and spread evenly on a baking tray lined with baking parchment. Bake for 12 minutes stirring once during cooking. Allow to cool completely before storing in an airtight container.

Recipes for nut and seed snacks are plentiful on the internet. Opt for recipes that use naturally occurring syrups such as date, maple or agave, they are slightly kinder to our digestive system although still sugar.

Nuts and seeds are more than just tasty snacks; they are essential tools for fostering both mental and gut health. Their unique nutrient profiles, packed with omega-3s, fibre, antioxidants, and essential minerals, make them a natural choice for enhancing the gut-brain connection. By incorporating a variety of nuts and seeds into your daily diet, you can nourish your body and mind while enjoying their satisfying crunch and rich flavours. Start small, experiment with combinations, and reap the mental and digestive rewards of these nutritional powerhouses.

 If you’ve enjoyed reading this article, why not read The Mind Body Gut Training Company’s article on Nourishing body, mind and spirit with nuts and seeds

*Lignans are natural compounds found in various plants that possess unique properties and have potential therapeutic applications, such as anti-cancer, anti-inflammatory, and antioxidant activities.