• Consuming a variety of tree nuts improved tryptophan metabolism.
• Eating 1.5 ounces of tree nuts per day (instead of pretzels) led to weight loss.
• Tryptophan has been linked to cardiovascular disease (CVD).

Consuming a variety of tree nuts, such as almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, and walnuts, improved tryptophan metabolism in overweight and obese individuals, according to a study that was published online this week in the journal Nutrients. Neurotransmitter serotonin and cardio protective tryptophan metabolites were particularly elevated.

In a previous study, UCLA researchers showed that during 24 weeks of weight loss and weight maintenance, eating 1.5 ounces of tree nuts per day (instead of pretzels) led to weight loss, increased satiety, lower diastolic blood pressure, and lower heart rate. Tryptophan, which can be found in tree nuts, has been linked to cardiovascular disease (CVD).

In the current study, tryptophan metabolites and gut microbiota were examined in plasma and stools from 95 overweight or obese participants. “We discovered some new associations between tryptophan metabolites and blood pressure, heart rate, and satiety in overweight/obese subjects, suggesting a broader impact of tryptophan metabolism in overall health, including cardiovascular health,” said lead researcher Zhaoping Li, MD, PhD, Professor of Medicine and Chief of the Division of Clinical Nutrition at UCLA. “We’ve known for a long time that tree nuts can help reduce CVD risk, and these findings provide some possible explanations.”

The significant rise in blood serotonin levels among those who consumed mixed tree nuts during the weight loss and weight maintenance phases, respectively, (60.9 percent and 82.2 percent increase from baseline at week 12 and 24, respectively, was another intriguing finding.” Dr. Li elaborated, “This is the first time we have seen consumption of mixed tree nuts associated with an increase in serotonin levels in the body.”

“This is exciting because serotonin can have a significant impact on mood and overall mental health, even though more research is required.”

According to research, snacks account for approximately 25% of daily calorie intake, with desserts, sugar-sweetened beverages, sweets, and salty snacks accounting for the majority.

Maureen Ternus, M.S., R.D.N., Executive Director of the International Tree Nut Council Nutrition Research & Education Foundation, stated, “Replacing just one of those snacks with 1.5 ounces of tree nuts may help improve overall health and reduce the risk for various chronic diseases.”

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