Mounting research suggests that eating fruit in midlife may help ward off depression in later life. The role of nutrition in preventing chronic physical and medical problems like diabetes, heart disease and cancer is widely recognized. However, the importance of nutrition in promoting longevity and mental health deserves more attention. Unfortunately, the vast majority of Americans don’t eat the recommended amount of fruit. Plus, with many popular fad diets unnecessarily restricting fruit, misinformation is rampant. Summer is the perfect time to start investing in your future mental health by eating fruit.
Mental health is a vital part of longevity and healthy aging. Older folks with depressed feelings can experience problems including decreased appetite, sleep issues like insomnia, difficulty concentrating, delayed cognitive processing, and fatigue.
The results of a large population-based health study published in the Journal of Nutrition, Health and Aging showed that those who ate at least three servings of fruit per day, compared to those who consumed less than one serving of fruit daily, experienced significantly less aging-related depression. Despite the study being conducted in Singapore, the types of fruit associated with reduced depression are widely available in the United States and elsewhere. These include bananas, oranges, papayas, apples, melon, oranges and tangerines, among others.
According to the researchers, antioxidants and anti-inflammatory compounds naturally found in fruit like vitamin C, flavonoids and carotenoids play a role in reducing inflammatory processes, likely helping to stave off depressive symptoms associated with aging. However, despite their beneficial micronutrient profile, the study did not find a lower chance of depressive symptoms with vegetable consumption.
It appears that eating fruit between the ages of 40-65 years may provide lasting benefits to mental health and well-being beyond age 65. Considering more than 85 percent of people are falling short in their consumption of fruit, here are some ways to incorporate more of it in your daily diet.
Add in fruit for dessert: For something sweet, enjoy fruit after meals. Opt for mixed berries with a dollop of whipped cream or cold watermelon with fresh mint.
Pair fruit with protein for balanced blood sugar: Those with diabetes who are concerned about how fruit may impact blood sugar can pair it with high-protein foods like nuts, seeds, cheese or yogurt to help prevent blood sugar spikes.
Include fruit at breakfast: Top oatmeal, cereal, yogurt and cottage cheese with sliced banana or berries. Incorporate chopped apple, pear or mango into whole-grain pancakes or waffles.
Take whole fruit as a snack on-the-go: Bananas, oranges, tangerines and apples are perfect to grab and take to work or school for an easy and healthful snack.
Freeze extra fruit to make it last longer: Purchase fruit in season and on sale to freeze and enjoy later, helping to save money and enjoy seasonal foods year round. Frozen peaches, nectarines, watermelon, cherries and mango, for example, are tasty additions to a fruit smoothie and other recipes.
Use fruit to add flavor and brightness to meals: Make a fruit salsa using diced pineapple or mango. Add grapes or blackberries to a salad. Use orange or tangerine with a fish dish. Other fruit that can be easily incorporated with savory ingredients include cherries, figs, apricots, apples and prunes.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.
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