A new study in Singapore found that regular fruit intake can reduce the likelihood of ageing-related depression. Exploring the connection between fruit intake and mental health, this article highlights new research on how certain fruits combat depression. We also get a Traditional Chinese Medicine (TCM) perspective from Yong Kang TCM.
Fruits have long been celebrated as a fundamental component of a balanced diet, consistently featured in the base tiers of food pyramids globally to emphasise their essential nutritional value. Furthermore, the familiar saying that “an apple a day keeps the doctor away” resonates through generations, supporting the widespread belief in fruits’ health benefits. Recently, a new study from Singapore has unveiled that fruits may offer more than just physical health benefits– they also significantly reduce the odds of depression.
New Study Findings
Researchers from the National University of Singapore investigated the relationship between fruit and vegetable intake during midlife and the emergence of depressive symptoms in later years. After tracking people in a Singaporean Chinese cohort for nearly 20 years, the researchers found that people who ate more fruit were markedly less likely to have depression. Specifically, compared to those who ate the least fruit, those who ate the most fruit had 0.71 times the odds of experiencing depression. This association was most significant with increased consumption of fruits such as oranges, tangerines, bananas, papayas, and watermelons. This pattern held true regardless of the fruit’s glycemic index. On the other hand, eating more vegetables did not seem to have any effect on the likelihood of developing depression.
Supporting Evidence: Asian Studies on Diet and Depression
Supporting evidence from Asia further illustrates the impact of fruit intake on depression. A Japanese study following 1,204 individuals aged 40-59 for 14 years, found that fruit consumption was also inversely related to depression, while vegetable intake showed no such correlation. However, contrasting results from Taiwan, involving 1,609 older adults, showed that while frequent vegetable consumption three times a week reduced depression risks by 60%, fruit intake did not have a significant impact.
Mood-Enhancing Power of Carotenoids
Oranges, tangerines, bananas, papayas, and watermelons are high in carotenoids which are potent antioxidants and anti-inflammatory compounds. Research has linked carotenoids to positive effects on mood and mental health, suggesting that these compounds could play a key role in the reduced depression rates observed in the study. Moreover, bananas offer additional mood-enhancing benefits through their tryptophan content, a precursor to the hormone, serotonin, which is related to the feeling of happiness. It is possible that other compounds in these fruits may work together synergistically to enhance mood and lower the risk of depression. Additional research is necessary to understand exactly which nutrients in fruits are responsible for these antidepressant effects.
Ancient Roots: TCM Perspectives on Diet and Emotional Well-being
Additionally, other studies have indicated that the protective effects of carotenoids extend to liver health, significantly reducing the risk of liver diseases such as non-alcoholic fatty liver disease (NAFLD). Intriguingly, this ties into the principles of TCM, which identifies the liver as the main organ influencing depression and other emotional states.
Physician Tan Meng Hwee from Yong Kang TCM Clinic explains that “liver Qi stagnation is the main source of depression”, and the manifestations of depression vary with the type of Qi deficiency: “a yang deficiency may present as anger, frustration, and resentment”, suggesting a benefit from “warmer fruits like cherries, peaches, and strawberries”. Conversely, “symptoms of a yin-deficient depression, such as lethargy, anxiety, and insomnia”, may be alleviated by “cooling fruits like apples, pears, and watermelon”.
Conclusion
Could the key to a happier, healthier future lie nestled within the vibrant colours of the fruits we often overlook? Both modern scientific research and TCM reveal the profound impact fruits can have on combating depression. This dual perspective not only underscores the nutritional and psychological benefits of fruits but also highlights the enduring value of ancient wisdom. By integrating sufficient and a variety of fruits into our diets from an early age, we may significantly decrease the likelihood of experiencing depressive symptoms later in life. Guided by both modern health studies and age-old traditions, it becomes clear that fruits offer the promise of long-term benefits for both our emotional and physical well-being.
