Fruits are considered a crucial part of the human diet. However, recent research has shown that they not only improve physical health but also mental well-being.
In a study published in the medical journal The Journal of Nutrition, Health & Aging, scientists analyzed data from nearly 14,000 individuals aged between 40 and over 65. These participants were part of the Singapore Chinese Health Study (SCHS), which aimed to understand their dietary habits and health changes over a span of 20 years.
The researchers found that those who consumed a lot of fruits had a lower likelihood of developing depression in old age compared to the general population. Specifically, individuals who ate fruits three times a day were 21% less likely to suffer from depression later in life compared to those who only ate fruits once a day. However, the consumption of vegetables did not have the same protective effect against depression.
Eating fruits can help reduce the risk of depression in old age. (Source: Yahoo News).
The researchers concluded in their paper that: “Our findings serve as a recommendation for the public that consuming enough fruit from an early age will help reduce the likelihood of depression later in life.”
According to the National University of Singapore’s Institute of Aging Research, depression is a common issue among the elderly. The Centers for Disease Control and Prevention (CDC) also noted that while most older adults do not suffer from depression, the rate of depression is rising rapidly among this demographic. The primary reason is their poor health associated with chronic illnesses.
Depression is a complex condition, and it is difficult to assert that simply eating fruits will reduce the risk of depression. Hillary Ammon, a clinical psychologist at the Emotional and Anxiety Healthcare Center for Women, shared with Yahoo Life that: “In this study, there seem to be many unanswered questions. Specifically, are there other factors that could contribute to a reduced likelihood of depression in later life?”
Hillary emphasized that the relationships observed in the study may not be valid. She expressed skepticism about the study’s claims, suggesting that just because one group consumed more fruits doesn’t mean it will necessarily lead to a reduced risk of depression later on.
However, there seems to be some connection between fruit consumption and depression. Nutrition expert Jessica Cording, author of the book “A Little Book of Game Changers: 50 Healthy Habits for Managing Stress and Anxiety”, told Yahoo Life that: “There may be some things happening (from eating fruits). We have research showing that various antioxidants found in fruits help our bodies cope with stress better.
She also noted that depression may lead to inflammation, and reducing inflammation in the body could help alleviate depressive symptoms. Fruits are rich in antioxidants and anti-inflammatory compounds, such as carotenoids, flavonoids, and vitamin C.
Nevertheless, according to Jessica, this relationship may be indirect. She pointed out that processed foods are more closely linked to an increased risk of depression.
For example, a study published in the medical journal JAMA Network Open analyzed the eating habits and mental health of over 31,000 women.
The researchers found that those who consumed the most processed foods (nine servings a day) had a 50% higher risk of developing depression compared to those who ate the least, or no more than four servings a day. “If someone has a habit of eating fruits and other nutrient-rich foods, they may be able to prevent depression-related issues stemming from processed foods, while also improving their mental health in the process,” she shared.
In the aforementioned research, scientists examined 14 types of fruits and found that some were closely associated with a reduced risk of developing depression, specifically oranges, bananas, papayas, watermelons, apples, cantaloupes, and tangerines. Notably, the American Heart Association (AHA) recommends consuming four servings of fruit and five servings of vegetables daily.
Thea Gallagher, a clinical assistant professor at NYU Langone Health in New York, told Yahoo Life that depression is a complex condition. According to her, it is essential to understand that merely eating fruits will likely not change one’s mental health if a person is experiencing depression.
Various antioxidants in fruits help combat stress better.
“We do not want to oversimplify the issue by saying that if you eat fruits and vegetables, you won’t suffer from depression anymore,” she shared. However, Thea pointed out that there is nothing wrong with trying to eat more fruits.
If you want to incorporate more fruits into your diet, there are several strategies you can adopt. According to Jessica, it is essential to have at least two meals a day rich in vegetables and fruits. Specifically, in those meals, half of the plate should consist of non-starchy vegetables.
“I tend to advise people to allow fruits to occupy a small space on their plate and consider it as the carbohydrate portion of their meal. If adding a bit of fruit makes the meal tastier and more appealing, or encourages someone to enjoy those fruits more, then there’s no reason why fruit intake shouldn’t increase,” she said.
According to Jessica’s recommendations, when consuming fruits, it is advisable to pair them with protein or healthy fats to help stabilize blood sugar levels. This eating pattern is beneficial for physical, mental, and emotional health. For example, you might eat a banana with peanut butter, or an apple with a little cheese, or a handful of nuts. Lastly, Jessica believes it is best to incorporate a variety of nutrient-rich foods into each meal.
