Could Eating More Veggies Really Ward Off the Blues? New Research Suggests It Might.
For generations, parents and grandparents have told us to eat our fruits and vegetables. Now, a new study from the University of New South Wales in Sydney suggests there might be buried treasure in those familiar words – and it’s linked to our mental well-being.
Researchers analyzed data from over 3,400 twins, all over the age of 45, from various countries including the United States, Australia, Denmark, and Sweden. The goal was to see if there was a connection between how much fruit and vegetables these individuals ate and the severity of their depressive symptoms.
The results? Those twins who consumed more fruits and vegetables reported fewer symptoms of depression.
“The findings present another argument for increasing fruit and vegetable intake in adults over 45 years of age,” said Dr. Annabel Matison, the study’s lead author.
While this suggests a link between a diet rich in produce and lower depression risk, it’s important to remember that correlation doesn’t equal causation. For example, the twin who ate more vegetables might also exercise more, drink less alcohol, or have a generally healthier lifestyle – all factors that can contribute to improved mental health.
However, one advantage of studying twins is that it helps minimize the influence of genetics and upbringing, which can often skew research results.
“Twin pairs share 50-100 percent of their genetic background and when raised together share the same family environment. One of the advantages of the twin design is that it can help address the issue of unwanted factors, such as socioeconomic status early in life, influencing the results,” added Dr. Karen Mather, co-author of the research.
There are several theories as to how a diet high in fruits and vegetables might benefit our mental well-being. These foods are packed with fiber, vitamins, and micronutrients that could potentially promote a healthy gut microbiome and protect the brain from oxidative damage. As Dr. Matison explained, “The importance of the gut microbiome and its potential influence on depression as a result of inflammation, both systemic and neuroinflammation, is becoming increasingly well understood.”
Interestingly, the study found that higher potato consumption wasn’t linked to a reduction in depressive symptoms. Researchers speculate this might be due to potatoes often being consumed in less healthy forms, like deep-fried French fries, though more research is needed in this area.
The study also revealed a concerning trend: people in Europe, Australia, and North America aren’t consuming enough fruits and vegetables. This is particularly worrying in Scandinavia where people are reportedly eating less than half the recommended amount of five servings per day.
Could boosting fruit and vegetable intake help reduce depression rates? It’s a question worth exploring further, but the current evidence certainly suggests a possible link.
You can read more about the study in the journal Scientific Reports.
