Vegetable and Fruit Intake Lowers Risk of Depression

Researchers have found that fruits and vegetables can Lowers Risk of Depression by 20 percent. Learn how to adjust your diet to reduce risk.

• A new study has found a link between depression and fruit and vegetable intake
• The researchers found that people who ate more fruits and vegetables had a 20 percent lowers risk of depression.
• To see results, the researchers recommend eating a wide variety of vegetables and fruits.

Depression affects more than 16.1 million U.S. adults each year. Symptoms include persistent sadness, low mood, loss of interest and pleasure in life.

While treating depression often requires treatment and medication, researchers are also interested in how nutrition works and whether a nutritious diet can help prevent or treat symptoms of depression.

In fact, it has long been known that a diet rich in vegetables and fruits helps prevent chronic diseases such as cancer and heart disease. Now, a new study published in the European Journal of Nutrition suggests that a high intake of vegetables and fruits may also lowers the risk of depression.

“People who ate more fruits and vegetables had a 20 percent lowers risk of depression,” said Simone Radavelli-Bagatini, a phD candidate at the Institute of Nutrition at Edith Cowan University in Australia, who was also one of the study’s researchers.

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About the Study

Past studies have shown that a high intake of vegetables and fruits can alleviate depression. The aim of the current study was to study the link between depression and habitual intake of certain types of fruits and vegetables, including bananas, apples, pears, fruits ranging from citrus to cruciferous vegetables (cabbages, such as broccoli and leafy greens) and garlic vegetables (bulbous vegetables such as onions and garlic). They also include red, yellow and orange vegetables as well as legumes.

Interestingly, yellow, orange, red, and leafy green vegetables had a stronger link with a lower risk for depression.

— Simone Radavelli-Bagatini, PhD Candidate

The study included 4105 Australian men and women aged 25 and over who were part of the Australian Diabetes, Obesity and Lifestyle Study. Their vegetable and fruit intake assessments were based on a questionnaire of 74 food frequencies, 5 years and 12 years.

With the exception of fruit juices, canned fruits, dried fruits and fried or baked potatoes, all types of vegetables and fruits were evaluated in the questionnaire. 12-year depressive symptoms were assessed using the Validated Epidemiological Research Center Short Depression Scale.

The researchers found an association between vegetable and fruit intake and the risk of depression. However, not all vegetables and fruits can achieve the same effect. Diversity has proven important, and eating rainbow-colored foods may be the best way to fight depression.

“Interestingly, yellow, orange, red, and leafy green vegetables were strongerly associated with lowers risk of depression,” Radavelli-Bagatini said. “In addition, eating four to six different vegetables a day can reduce the risk of depression by 24 to 42 percent compared to eating three or fewer vegetables a day.”

The researchers reported that people who ate more than 250 grams of vegetables and fruits a day benefited the most in terms of diet. This means eating at least three to four half-cups of vegetables and fruits a day.

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Why Vegetables and Fruit Impact Depression

Vegetables and fruits are rich in a variety of nutrients that work together to fight disease. They can have an impact on heart, brain and hormonal health.

Radavelli-Bagatini said: “Depression is associated with oxidative stress and inflammation in the brain, and many ingredients in fruits and vegetables have antioxidant and anti-inflammatory properties, such as carotenoids, flavonoids and vitamin K, which can improve mental health.”

In addition, some of the amino acids and minerals in fruits and vegetables appear to increase “happy hormones” (such as serotonin and dopamine), Radavelli-Bagatini said. These hormones regulate mood and promote positive feelings and pleasure.

Vegetables and fruits are rich in vitamins A, C, E, and other phytonutrients that act as antioxidants.

— Anya Rosen, MS, RD, LD, CPT

The news that vegetables and fruit combat depression comes as no surprise to Anya Rosen, MS, RD, LD, CPT, a functional medicine dietitian based in New York City.

“Vegetables and fruits are rich in vitamins A, C, E and other phytonutrients that act as antioxidants,” Rosen said. “Many mood disorders, including depression, are associated with stress. Antioxidants help fight oxidative stress in the brain, thereby promoting optimal neurotransmitter function. ”

Rosen adds that plant foods are also a source of probiotics, which help promote a robust microbiome.

“Gut health and mental health go hand-in-hand,” she says.

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What to Eat to Reduce the Risk of Depression

Everyone is different, and diet alone may not combat depression. It is crucial to work with a healthcare provider or mental health professional to develop a sound plan that may include dietary changes, counseling, supplementation, and medication.

“For clients who are struggling with depression, I recommend eating more vegetables, fruits, whole grains and high-quality protein foods such as eggs, poultry, meat, seafood and artificial dairy products,” Rosen said.

She explained that animal foods are rich in B vitamins and amino acids, which play an important role in mood disorders, and whole grains help boost serotonin, a hormone that “makes people feel good.”

Erica Rew Sparks, a registered dietitian/dietitian and owner of Nutrits-living, LLC, said supplements including omega-3s and vitamin D could also help. At the same time, alcohol — especially large amounts of alcohol — can exacerbate depression. If you choose to drink, it should be in moderation, Rue Sparks said.

“For men, this is average 1 to 2 drinks per day and for women, this is about 1 drink per day,” she says.

Similarly, Rosen also recommends reducing added sugars and inflammatory oils, which may increase oxidative stress, negatively affect the gut, and lead to mood disturbances. You should also limit caffeinated foods, such as coffee, at least 8 hours before bedtime, as this can affect sleep. Also, lack of sleep can affect depression.

The goal is to eat at least 250 grams (4 servings) of vegetables and fruits per day, which is not only good for health, but also lowers the risk of depression. If you’re struggling with signs of depression, including low mood, insomnia, hopelessness, lack of energy, etc., talk to your healthcare provider. Together, you can develop a treatment plan that suits you.