A diet rich in fruits may lower the risk of depression according to new research from UNSW Sydney’s Center for Healthy Brain Aging (CHeBA), The study, published in the Journal of Affective Disorders, particularly focused on older adults and those in low- to middle-income countries.
“Depression in older adults significantly impacts physical performance, cognition, quality of life, and increases mortality,” says Matison. The study explored the relationship between fruit and vegetable consumption and depression in adults aged 45 and older.
7,801 community-dwelling adults, 45 years and older, from diverse regions across six continents, including the US, Sweden, Brazil, Nigeria, Malaysia, and Australia, were included.
Intake of fruits and vegetables was self-reported via food frequency questionnaires or diet history, and depressive symptoms were assessed using validated measures. The associations were examined using the Cox regression method.
The participants, without depression at the start of the study, were analyzed over nine years, showing that higher fruit intake was linked to a significant reduced risk of depression.
Possible reasons include antioxidants, dietary fiber, and vitamins in fruits and vegetables may reduce depression through their roles in anti-inflammation, reduction in oxidative stress, and promoting gut health. Citrus fruits and leafy greens are particularly linked to a lower risk of depression.
“This interesting finding of a protective association between fruit intake and risk of depression demonstrates a need to give a greater emphasis to diet in health care,” says author, Annabel Matison.
While junk, overly processed food may sound like a good idea to “treat yourself” when you’re feeling down, it will actually worsen your mood. The food you should really be reaching for healthy, colorful fruits.
AP Matison et al. Associations between fruit and vegetable intakes and incident depression in middle-aged and older adults from 10 diverse international longitudinal cohorts. Journal of Affective Disorders (2024). https://doi.org/10.1016/j.jad.2024.05.096
