Study Suggests Eating More Fruit Could Lower the Risk of Depression Later in Life
It's well-known that adding fruit to your diet boosts fiber intake, increases antioxidants, and enhances dietary variety. Now, new research suggests that your fruit bowl might also help prevent depression as you age.
A study published in June 2024 in *The Journal of Nutrition, Health and Aging* found that people who ate more fruit in mid-life had lower rates of depression in later years. The study, conducted in Singapore, tracked nearly 14,000 participants over 20 years. Those who consumed at least three servings of fruit daily reduced their risk of age-related depression by at least 21%.
These findings are significant, as depression is a common mental health issue among older adults.
"Global studies estimate that late-life depressive symptoms affect between 17.1% and 34.4% of the population, with 8-10% of those with mild symptoms potentially developing major depression each year," said senior study author Dr. Woon Puay Koh, professor at the National University of Singapore. "[This] is linked to a lower quality of life and an increased risk of illness and death."
These alarming statistics prompted Dr. Koh and her team to investigate how diet in mid-life might influence mental health in later years. Here's what they discovered.
The Connection Between Fruit Consumption and Depression
The study began with data from 1993 to 1998, where 13,738 adults in Singapore provided detailed information about their fruit and vegetable intake. At that time, their average age was 52.4 years. Over 20 years later, during follow-up interviews between 2014 and 2016, when participants were around 72.5 years old, they were evaluated using the Geriatric Depression Scale, a tool widely used to screen for depression in older adults.
The results showed that the more fruit participants ate in the 1990s, the lower their likelihood of experiencing depression two decades later. This link between fruit consumption and better mental health was significant. Participants who ate at least three servings of fruit daily reduced their risk of aging-related depression by at least 21% compared to those who ate less than one serving a day.
The fruits most commonly consumed in Singapore, like oranges, tangerines, papayas, bananas, and watermelons, were particularly associated with a lower risk of depression.
Julie Pace, a functional nutrition expert, pointed out that the fruits studied might differ from those typically consumed in Western diets, which could affect how these findings apply to other populations. She also noted that the study focused solely on Singaporean adults of Chinese descent, and genetic and environmental differences could impact health outcomes.
Why Eating More Fruit Might Help Reduce Depression
While the exact reasons why eating more fruit in your 40s or 50s might improve mental health later in life aren't entirely clear, Dr. Koh suggested several factors might be involved.
"Oxidative stress and neuroinflammation are well-established pathways for depression," she said. Fruits, rich in antioxidants and anti-inflammatory nutrients like vitamin C, carotenoids, and flavonoids, can help combat these issues. Dr. Koh believes this is the most likely explanation for the study's findings.
Interestingly, the study found no link between vegetable consumption and a reduced risk of depression, which surprised the researchers. Dr. Koh speculated that this might be due to how vegetables are typically prepared. "Fruits are usually eaten raw, while vegetables are often cooked, which can reduce the bioavailability and effectiveness of their nutrients," she explained.
Is Midlife the Best Time to Eat More Fruit?
Although the study focused on fruit consumption in midlife, Dr. Koh emphasized that it's never too early to increase your fruit intake.
"We asked about [participants’] intake of 14 fruits and 25 vegetables commonly consumed in Singapore at the time, but we didn't ask when they started eating these regularly," she said. "Other studies have also found that eating more fruit is linked to better mental health in children and young people." So, it's a good idea to start adding more fruit to your diet as early as possible.
As for how much fruit you should eat daily? "For most adults, three to four servings of fruit per day (about 1.5 to 2 cups) is usually enough," Pace said. Eating more is generally fine, but be aware that overconsumption of certain fruits can cause digestive issues.
However, increasing your fruit intake doesn't mean you should cut back on vegetables. "The goal isn't to replace vegetables with fruit but to choose fruit for snacks instead of sugary desserts, savory snacks, and ultra-processed foods," Dr. Koh advised.
How to Add More Fruit to Your Diet
Luckily, fruit is easy to find and convenient to take on the go. Besides grabbing an apple or banana, Pace suggests a few simple ways to increase your fruit intake:
- Add frozen or fresh fruit to smoothies
- Top yogurt with berries
- Make colorful salads with fruit
- Pair fruit with a dip for a snack
- Drizzle your favorite fruit with chocolate sauce for dessert
- Add fruit to oatmeal or cereal
By incorporating more fruit into your diet, you'll be doing your overall health—and possibly your mental health in the future—a big favor.
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