Several studies have shown that eating for mental health is a possibility. A longitudinal study has established the following. Depression and anxiety are less likely to occur 2 years after adding more fruit and vegetables into your diet. It has been known for a long time that fruit and vegetables are beneficial for your general health. However, the investigators wanted to know whether the same is true for mental health. Here is a summary of that kind of research in a CNN article. An Australian study had already determined that mental health improves when more fruit and vegetables are in the diet. There were fewer participants in the Australian study. The British researchers wanted to know whether the same is true with a larger population. They had access to the UK Household Longitudinal Study with more than 40,000 participants.
Details of the British Study
Adding one portion to your diet per day is as beneficial to your mental well being as exercise. Going for a walk an additional seven days per month equals eating one extra portion of vegetables. The researchers said that one portion is equal to 1 cup of raw vegetables, ½ cup of cooked vegetables, ½ cup of chopped fruit or one piece of whole fruit. One way to improve your mood is as simple as adding one piece of whole fruit per day or to add a salad to your meal.
Anti-inflammatory vitamins that are in fruit and vegetables may be instrumental in improving the mood. There is evidence that depression is an inflammatory condition. Vitamins C and E are reducing inflammatory markers, which may be at least one factor why fruit and vegetables have a positive effect on the mood.
Study shows only association, not causation
Several studies including the British one have shown that adding vegetables and fruit are good for your mood. But these studies have only shown a link or association. Much larger studies are necessary to show that this relationship is causal. The British researchers pointed out that fruit and vegetables are not a replacement for professional treatment of depression and anxiety. But they do mention that the addition of more fruit and vegetables is a simple way to generally improve your mental health.
Eating For Mental Health
Conclusion
Several studies and a larger British study have shown that adding fruit and vegetables to your diet can have beneficial effects on your mood. Part of the effects of the fruit and vegetables may be an anti-inflammatory effect of vitamin C and E. It is known that depression is due to chronic inflammation, and it makes sense that anti-inflammatory vitamins could help in that regard. The authors point out that fruit and vegetables are not a replacement for professional treatment of depression and anxiety. But they also mention that the addition of more fruit and vegetables is a simple way to generally improve your mental health.
