Fruits are considered a crucial part of a healthy diet. However, new research suggests they may also help boost your mental health in the future.
The study, published in the Journal of Nutrition, Health & Aging, analyzed data based on the population of almost 14,000 people who participated in the Singapore Chinese Health Study, following participants from midlife — usually defined as 40 to 65 — to around 20 years later. Researchers found people who consumed higher levels of fruits midlife had a lower risk of developing depression symptoms as they aged.
In particular, people who had at least three servings of fruit daily had a 21% lower risk of developing depression due to age compared with those who had one daily serving of fruit. However, consuming vegetables showed no link to a lowered risk of developing depression related to age.
“Our findings support population-based recommendations of having sufficient fruit intake early in life to reduce the likelihood of depressive symptoms in late life,” concluded the researchers in the study.
According to the National Institute on Aging (NIA), depression is a common issue in older adults. Although most older adults aren’t depressed, they are at a higher risk because of the higher odds of having a chronic health condition, per the Centers for Disease Control and Prevention (CDC).
Is consuming more fruit the answer? Read on to hear what experts say.
Why might eating fruit lower the risk of the development of depression?
Depression is a complicated condition, and it’s challenging to say eating fruit on its own will lower your risk of developing depression. “There seems to be a lot of unanswered questions for this study,” said a clinical psychologist at the Center for Anxiety & Women’s Emotional Wellness, Hillary Ammon. “Specifically, were there other factors that could have contributed to decreased levels of depression later in life?”
Ammon stresses that correlation is not equal to causation. “Meaning, just because this cohort of individuals ate fruit does not mean that the fruit intake decreased the likelihood of depression later in life,” she says. But there does seem to be an association.
The reason is a little more difficult to figure out; however, there are a few theories. “There could be a few things going on,” said Jessica Cording, author of The Little Book of Game-Changers: 50 Healthy Habits for Managing Stress & Anxiety. One is that fruits have high levels of anti-inflammatory compounds like flavonoids, vitamin C, carotenoids, and antioxidants. “We have research showing that various antioxidants play a role in helping our bodies be more resilient against stress,” said Cording.
Depression also has an aspect of inflammation, and tamping down body inflammation may help to minimize symptoms of depression, says Cording.
Cording said the relationship may also be indirect. She indicates that highly processed foods are tied to a higher risk of depression. For example, one research letter published in JAMA Network Open analyzed data on mental health and eating habits in over 31,000 women.
Researchers discovered participants who consumed the most ultra-processed food (nine servings per day) were 50% more likely to develop depression than participants who ate the least or no more than four servings per day.
“If someone is in the habit of eating fruits and other nutrient-dense foods, they may crowd out highly processed foods that are associated with depressive symptoms, supporting good mental health in the process,” says Cording.
Clinical assistant professor at NYU Langone Health and co-host of the Mind in View podcast, Thea Gallagher, says it’s “interesting” to try to find a tie between specific foods and mental health benefits. “It’s exciting that we are looking at things like eating and mental health, looking at all the factors that lead to whole health,” says Gallagher.
“It’s another incentive to eat well,” says Gallagher. “There is a focus on shape and weight with eating healthy, but it’s more than that — it’s about overall health and mental well-being.”
However, this most recent study raises many questions that remain unanswered. “We need more research to better understand the connection,” says Cording.
Which fruits could help?
Researchers studied 14 fruits and discovered these had the most vital link with a lowered risk of developing depression:
- Bananas
- Oranges
- Apples
- Tangerines
- Honeydew melon
- Papayas
- Watermelon
The American Heart Association (AHA) recommends having five servings of vegetables and four servings of fruit daily.
How can you get more fruit in your life?
Once again, depression is a complicated condition, and Gallagher said it’s critical to underscore eating fruit alone is not likely to alter your mental health status if you’re struggling with depression. “We don’t want to be simplistic by saying that if you eat fruits and vegetables, you won’t be depressed anymore, or if you didn’t eat them, that’s why you’re depressed,” said Gallagher.
However, Gallagher points out there’s no harm in consuming more fruit. If you wish to add more produce to your diet, there are a few things you can do. For at least two daily meals, fill half your plate with non-starchy vegetables, says Cording. “I tend to recommend having fruit occupy a smaller space on the plate,” she said, and noted she encourages individuals to “treat it as their carb for the meal.”
“If adding a little more fruit makes the meal palatable and enjoyable and makes someone more likely to eat those veggies, there is room for fruit,” Cording added. When you have fruit, she suggests pairing it with protein and/or fat, too. “This is to support stable blood sugar, which is also good for physical, mental, and emotional health,” said Cording. Think about having a banana with nut butter, an apple with a handful of nuts, and a small wedge of cheese.
Cording said it’s ultimately best to “incorporate some kind of nutrient-dense produce into each of your meals.”
If you don’t enjoy fruit, Ammon says not to panic. “Just because you’re not eating fruit does not mean you are guaranteed to become depressed later in life,” said Ammon. “Yes, a balanced diet and exercise can help with improved mood and improved physical and mental health, but many other factors play a role in satisfaction with life — connection to your community and family, completing meaningful work and engaging in enjoyable hobbies, to name a few.”
