Including more fruits in your daily routine during middle age can help ward off depressive symptoms in old age, according to the results of a new study.
Late-life depression is becoming more common among elderly adults, characterized by sadness, lack of pleasure, slower thinking, poor sleep, appetite, and concentration, and increased fatigue. This condition often results from neurodegenerative changes in the brain associated with aging.
The researchers of the latest study from the Yong Loo Lin School of Medicine and the National University of Singapore (NUS Medicine) in Singapore investigated the role of diet, particularly fruits and vegetables, in determining the risk of developing depression.
In a large, population-based study involving 13,738 participants tracked over 20 years, researchers examined the mental health impact of consuming a variety of fruits and vegetables. The study focused on 14 commonly eaten fruits, such as oranges, tangerines, bananas, papayas, watermelons, apples, and honey melons, as well as 25 different vegetables.
After following up with the participants from the middle ages to their later life, the team found that the individuals who consumed higher quantities of these fruits earlier in life had a reduced risk of experiencing depressive symptoms as they aged. Interestingly, vegetable consumption did not show a similar association with reduced depressive symptoms. The findings of the study were published in the Journal of Nutrition, Health, and Aging.
"Our study underscores the importance of fruit consumption as a preventive measure against aging-related depression. In our study population, participants who had at least 3 servings of fruits a day, compared to those with less than one serving a day, were able to reduce the likelihood of aging-related depression significantly by at least 21%. This can be achieved by eating one to two servings of fruits after every meal. We did not see any difference in our results between fruits with high and low glycemic index. Hence, for those with diabetes, they can choose fruits with low glycemic index that will not raise blood sugars as much as those with high index," Professor Koh Woon Puay from NUS Medicine, the Principal Investigator of the study, said in a news release.
The researchers attribute the protective effects against depression to the high levels of antioxidants and anti-inflammatory micronutrients found in fruits, such as vitamin C, carotenoids, and flavonoids. These compounds work together to reduce oxidative stress and inhibit inflammatory processes in the body; the factors that can influence the development of depression.
Based on the findings, the researchers recommend promoting fruit consumption during mid-adulthood, typically ages 40 to 65, for long-term mental health benefits into late adulthood, beyond age 65. "The study's results hold significant implications for public health education and initiatives to make fruits more accessible for the general population," the news release stated.
