Fruits are known to be vital to our health, adding loads of vitamins, minerals and fibres to our diets. However, a recent study indicates that boosting your fruit intake can also help ward off symptoms of depression later in life. The study was conducted by the Yong Loo Lin School of Medicine at the National University of Singapore (NUS) and published in the Journal of nutrition, health and ageing. It investigated the association between the consuming fruits and vegetables and getting depressive symptoms in older age.
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The study
The study examined population-based data from almost 14,000 participants, who were tracked over a span of 20 years, starting from their mid-life (age 40 to 65). Researchers looked at 14 commonly consumed fruits like bananas, papayas, watermelons, oranges, tangerines, apples and honey melons, along with 25 vegetables. The study concluded that people who ate more fruits in their midlife had a lesser risk of developing symptoms of depression as they aged. Interestingly, the consumption of vegetables showed no such association.
Specifically, those who ate three servings of fruit daily had a 21% reduced chance of getting age-related depression, in comparison to those who had one serving of fruit a day.
What could be the reason behind this?
A possible explanation behind the positive effect of fruits on psychological well-being could be that fruits are rich in antioxidants and anti-inflammatory micronutrients like vitamin C, carotenoids and flavonoids. These compounds have exhibited the ability to reduce oxidative stress and slow down inflammatory processes in the body, which could then lower the risk of developing depression.
What about those with blood sugar concerns?
Professor Koh Woon Puay, the principal investigator of the study, explained that the difference between fruits with high and low glycemic index did not affect the results. Hence, for those with diabetes or high blood sugar concerns, he recommended that “They can choose fruits with low glycemic index that will not raise blood sugars as much as those with high index.”
The researchers stated in a news release that, “This study has significant implications for public health education and initiatives to make fruits more accessible for the general population.”
What is age-related depression?
Late-life depression occurs in adults aged 60 years or above and can be characterized by acute sadness, lack of pleasure, slower cognitive function, poor sleep and appetite, and more fatigue. This can occur from neurodegenerative changes in the brain that come with ageing, along with changes in environment or life circumstances.
According to the National Institute on Aging (NIA), depression is a common problem in older adults and it is important to seek treatment for this serious disorder. Furthermore, taking steps to maintain a healthy lifestyle can also have long-term benefits on one’s mental health. Starting these steps in young adulthood can help reduce the chances of depression later. As the study suggests, eating fruits can help support psychological well-being later, here are some other tips.
- Staying active
- Eating a healthy balanced diet
- Getting enough sleep
- Socializing
- Maintaining relations with friends and family.
- Doing activities you enjoy.
- Reaching out for help in case you are experiencing depressive symptoms.
