To Fight Depression, Eat More Fruits & Vegetables

Research is increasingly pointing to diet as a way to fight depression. This new study makes that research even more convincing.

In 2021 researchers put 21 studies on diet and depression into a meta-analysis. All of the studies looked at adults who were 45 or older. They probably did this because depression is more common in older adults, peaking between 55 and 75. They found that eating more vegetables was associated with a significant 9% lower risk of depression and that eating more fruit reduced the risk by a significant 15% (Ageing Res Rev. 2021;70: 101403). Other meta-analyses have found a 17% decreased risk for fruit and a 14% decreased risk for vegetables (Br J Nutr. 2018;119:1087–1101).

The new study was interesting because it included twins to better control for genetics and upbringing. 3,483 people over the age of 45 (the average age was 58.5) participated in the study and were followed for 5-11 years.

The results showed that a high intake of both fruit and vegetables were associated with significantly lower symptoms of depression.

The people in the high fruit and vegetable intake group were actually only eating about 2 servings a day of each, which is still well below the recommended amount, meaning that eating more might provide even greater protection.

This study powerfully adds to the evidence that a healthy diet, including more fruits and vegetables, might help you to prevent depression.

Scientific Reports. 2024;14,29711.

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