High consumption of fruits reduces the risk of depression

A study was published in British Journal of NutritionThe more fruits you eat, the lower your risk of depression. The research interviewed 428 adults and analyzed the relationship between consumption of fruit, vegetables, sweet and savory snacks and mental health, and found that the frequency of fruit intake is more important for our mental health than the total amount we consume in a week. The researchers also concluded that people who eat salty snacks and chips that are poor in nutrients are more likely to have increased levels of anxiety.

Taking into account demographic and lifestyle factors such as age, general health, and exercise, the survey also found that both nutrient-rich fruits and salty, nutrient-poor snacks were associated with mental health, but there was no such association with vegetable consumption. “Whole fruits are usually good sources of fiber and should be included daily in a balanced, varied, and as natural food plan as possible,” says dietitian Marcela Garcez, director and professor of the Brazilian Association of Nutrition (ABRAN).

In the study, the more frequent fruit consumption, the lower the depression score and higher the mental health of the respondents, while those who ate salty foods that lacked nutrients, were more likely to experience “daily mental lapses,” known as subjective cognitive failure and reporting poor health. mental. The doctor adds that “more lapses were associated with greater symptoms of anxiety, stress, depression and lower mental health scores.” “The nutrients in healthy foods cause the brain to produce serotonin, known as the feel-good hormone.”

Other studies have found an association between fruits and vegetables and mental health, but few have looked at fruits and vegetables separately — and even fewer have evaluated the frequency and amount of eating them. “Fruits and vegetables are rich in antioxidants, fiber and essential micronutrients that promote optimal brain function, but some of these nutrients can be lost during cooking. This is an advantage of fruits,” says Marcella. “Changing what we eat is a simple and easy way to improve our mental health.” In general, it pays to try to get into the daily habit of picking and consuming something from a bowl of fruit.