Yahoo Lifestyle Scientists Say Eating This Fruit Every Day Can Reduce Depression Risk
There's the old saying that an apple a day keeps the doctor away, but new findings show that a different fruit a day can keep the blues away.
A recent study led by Raaj Mehta, MD, MPH, an instructor in medicine at Harvard Medical School and a physician at Massachusetts General Hospital, and co-authored by Andrew Chan, MD, MPH, Distinguished Physician of Gastroenterology at Massachusetts General Hospital, is further proving the strong connection between our guts and brains with new findings on how citrus helps to prevent depression.
Although depression affects about 280 million people worldwide, the cause of it is still unclear. And while there are a number of antidepressant medications that can help treat it, up to 30% of patients fail to respond to the initial treatment or develop intolerable side effects. Luckily, there is an increasing amount of promising data that suggests the gut microbiome plays a crucial role in how mental health issues develop. The goal of the Harvard study, and what needed further examination, was how exactly the gut and brain interact to reduce these risks. Inspired by a 2016 study involving over 100,000 women, Dr. Mehta and Dr. Chan set out to look more deeply at what exactly was causing the reduction of depression through the “gut-brain axis.”
The link between gut health and mental health
Over the last few years, studies have highlighted the important link between gut health and mental health. Back in 2022, a study out of Australia showed that reducing your intake of ultra-processed food could improve your mental health. The idea of cutting back on unhealthy foods is important, but this new Harvard study goes a step further in identifying which foods we should increase in our diet. While the data doesn’t show citrus as an effective cure for already existing depression, it offers some promise that, with more research, citrus could be found to help manage depression. The study also encourages additional research on the interaction between diet and mental health — beyond which foods we should exile from our plates.
Why is citrus so important?
Of course, increasing your intake of all fruits and vegetables is helpful, but citrus fruit stands apart from the produce crowd with its prevention of depression. Citrus fruit in particular stimulates growth of Faecalibacterium prausnitzii (F. prausnitzii), a type of bacteria found in the human gut. This kind of bacteria is important for mental health because when we eat citrus fruit, our guts increase the presence of F. prausnitzii, which in turn produces the neurotransmitters serotonin and dopamine — our two favorite biological molecules to elevate mood.
How much citrus should you eat?
The Harvard study found that eating one medium orange per day can lower your risk of developing depression by about 20%. Dr. Chan clarifies that “the benefit appeared to be with eating over five servings of citrus per week for at least a four-year period.” While the study used primarily oranges and grapefruit, Dr. Chan notes that although they weren’t able to look specifically at other types of citrus fruit, “we don’t have any reason to believe that they would not also be associated with some benefit.” Any citrus fruit — whether it’s lemon, lime, grapefruit or orange — is expected to flood your gut with F. prausnitzii and work its happy magic.
What other foods might be good for your mental health?
Studies have shown that eating a Mediterranean diet — one that emphasizes vegetables, fruits, legumes, nuts, whole grains and olive oil and limits red met, processed foods, refined grains, butter, sugary beverages and candy — has positive impacts on mental health, including anxiety and depression. This style of eating also highlights fish like salmon that is high in omega 3 fatty acids, which are known to improve mental health and brain function. Although fatty fish is known as the original brain food, thanks to this new study, citrus is now making its debut in the gut-brain conversation. Dr. Chan says there’s more exciting research at work now, with a heavy interest in “the role of fermented foods in improving our gut health.” which he adds “may have implications for overall physical and mental health.”
The bottom line
It’s no surprise that the food we eat influences how our body functions, but this study is another important step in understanding the brain-gut connection. For a brighter mood and happier days ahead, make sure to add your favorite citrus fruit to your diet. Your gut and your brain will be happy you did.
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