It is well established that fruit in your diet increases fiber intake, increases antioxidant levels, and increases dietary variety. Now, new research suggests that the bowl of your fruits can also have the ability to prevent depression later in life.
A study in June 2024 at the Journal of Nutrition, Health and Aging found that people had reduced the rate of depression at an older age in the middle life. Outside Singapore, a longitudinal study tracked around 14,000 participants for 20 years. Those who consumed the most fruits (at least three servings per day) reduced the possibility of age -related depression by at least 21%.
Why growing fruit can reduce depression
Koh said that the exact cause of more fruits than eating more fruits in your 40s or 50s is not clear, but many factors can be in sports.
“Oxidative stress and subsequent neurinflamation are two well -installed passages (of depression),” he said. Fruits have something to prevent these issues. “Fruits typically contain high levels of antioxidants and anti-inflammatory micronutrients, such as vitamin C, caroteneoids, and flavonoids, and these nutrients are shown to reduce oxidative stress and disrupt the inflammatory process in the body.” Koh believes that this is most likely for the findings of the study.
Vegetables, which were also evaluated in the study, had no observable effect on depression later in life – a discovery that surprised researchers. However, there is a theory about Koh as to why it can happen. Although vegies are also rich sources of antioxidants compounds, their specific preparation methods can reduce their anti -inflammatory effects. “Fruits are usually eaten raw in the form of snacks throughout the day, while the vegetables are usually cooked for food,” he said. “Cooking is known as a process that can change the bioavailability and activity of nutrients in vegetables, and thus limit the protective effects of these nutrients on depression.”
Is midlife the best time to eat more fruits?
Despite the complicated conclusions of the study about the consumption of fruits in the midlife, Koh said that this does not mean that middle age is the best (or only) time to eat more fruits.
He said, “We asked about (subjects’) (14 fruits and 25 vegetables were consumed at that time in Singapore, but we did not ask about the age he started his habit,” He said. “He said.” He said. “He said.” He said. “He said.” He said. “He said.” He said. “He said.” He said. “He said.” He said. “He said.” He said. “He said.” He said. “He said.” He said. “He said. Other studies done elsewhere have also discovered the benefits of inclusion of fruits in the diet which was related to better mental health in children and youth.” Ho as young in young age.
How many fruits per day to eat? “For most adults, three to four servings of fruit (1.5 to 2 cups) per day (1.5 to 2 cups) are usually sufficient,” Paes said. Going before this number is generally fine, but some undesirable side effects may bring. “Overcons of some fruits can cause digestive problems like stomach.”
How to add more fruits to your diet
Fortunately, the fruit is widely available and is generally easy to transport. But in addition to tossing an apple or banana in your lunchbox, pace recommends some simple strategy to increase consumption. Efforts any of the following:
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Topping yogurt with berries
Fruit to make colorful salad
Sleeping fruit with a snack
Bind your favorite fruit with chocolate sauce as a dessert
Otmemil
Every time you add another fruit, you may be sure that you are normally right by your health – and perhaps especially for the future mental health.
