We all know the benefits of eating fruits and vegetables. Eating a diet high in fruit and vegetables can help to reduce our risk of cancer, diabetes and heart disease. Eating at least five portions of fruit and vegetables (ideally in a variety of different types) has significant health benefits, as well as acting as a great natural source of essential vitamins, minerals, and fibre.

New research from the YongLoo Lin School of Medicine at the National University of Singapore has revealed that increasing how much fruit you eat during midlife can stop you from experiencing depressive symptoms later in life.

Research showed that those who regularly ate fruits including apples, papayas, tangerines, honey melons, oranges, bananas and watermelons when they were middle-aged, were less likely to experience depressive symptoms. These included insomnia, poor concentration, increased fatigue, delayed cognitive processing, and depressed feelings.

Over 13,000 adults took part in the almost 20-year study. Researchers studied 14 of the most commonly eaten fruits in Singapore. It is thought that the high levels of antioxidants and anti-inflammatory micronutrients in the fruits (e.g. vitamin C, flavonoids, and carotenoids) – all of which have been shown to reduce oxidative stress and inhibit inflammatory processes in the body, may affect the development of depression. 

The study found that eating vegetables seemed to have no effect on the likelihood of depressive symptoms. Professor Koh Woon Puay from the Healthy Longevity Translational Research Programme at NUS Medicine and Principal Investigator of the study, said, “Our study underscores the importance of fruit consumption as a preventive measure against ageing-related depression.

“In our study population, participants who had at least three servings of fruits a day, compared to those with less than one serving a day, were able to reduce the likelihood of ageing-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.”

Previous studies have compared Mediterranean diets, Japanese diets, and typical Western diets and have found those who eat a more ‘traditional’ diet (like Mediterranean or Japanese) have a 25-35% lower risk of depression. This is thought to be due to the higher focus on fruits, vegetables, unprocessed grains, fish and seafood, with few or no processed and refined foods.

Diet, nutrition and age

As we get older, it is important to maintain a balanced diet to keep your body in optimum condition. This means eating at least five portions of fruit and vegetables each day, drinking the recommended six to eight glasses of water, and ensuring you are eating foods from each food group to help your body stay energised and healthy.

Learning to listen to your body, and understanding what foods make you feel good and what don’t can be key. As we get older, what we like – and what we need – can change. Discover more about elderly adult nutrition and how working with a nutrition professional can help you.

Nutrition and mental health

What we eat can have a significant impact on our overall mental wellbeing, as well as on specific mental illnesses including depression and anxiety. Ensuring you eat a rounded, nutrient-rich diet can help you improve your mood and energy levels, as well as help you think more clearly.

Looking after your gut health by eating fermented foods to increase the good bacteria in your gut can also be a big help. Your digestive system produces over 90% of the serotonin in your body. Your gut health can also affect your overall resilience to stress, which, in turn, can impact your mood.

Find out more about eating well to improve your mood, and physical and mental health, and discover how nutritional therapy can help you.