Incorporating fruit into your diet is known to increase fiber intake, elevate antioxidant levels, and enhance dietary variety. Now, new research suggests that it may also help prevent depression later in life.
A June 2024 study published in The Journal of Nutrition, Health and Aging found that individuals in mid-life who consumed more fruit had lower rates of depression as they aged. This longitudinal study from Singapore tracked nearly 14,000 participants for over 20 years. It revealed that those who ate at least three servings of fruit per day reduced their likelihood of developing age-related depression by at least 21%.
These findings could significantly impact the prevention of depression, a common mental health issue among older adults.
“Studies worldwide estimate that the prevalence of late-life depressive symptoms ranges from 17.1% to 34.4%, with 8-10% of those with mild or subclinical symptoms transitioning into major depression each year,” said Dr. Woon Puay Koh, senior study author and professor at the National University of Singapore’s Healthy Longevity Translational Research Programme. “This condition is linked to a reduced quality of life and an increased risk of morbidity and mortality.”
These concerning statistics prompted Koh and her team to investigate how midlife diet might influence mental health in later years.
The Connection Between Fruit and Mental Health
The study began with data collected between 1993 and 1998, when 13,738 adults in Singapore were surveyed about their fruit and vegetable consumption. The participants, who had an average age of 52.4 years at the time, were followed up with between 2014 and 2016. During the follow-up, at an average age of 72.5, they were assessed using the Geriatric Depression Scale, a tool for identifying depression in older adults.
The results showed a strong correlation between higher fruit consumption in midlife and lower rates of depression two decades later. Participants who ate at least three servings of fruit daily were 21% less likely to experience aging-related depression compared to those who consumed less than one serving.
The study identified 14 specific fruits commonly consumed in Singapore, including oranges, tangerines, papayas, bananas, and watermelons, as particularly beneficial.
Julie Pace, a functional nutrition expert and owner of Core Nutrition Health and Wellness, cautioned that these findings might not be directly applicable to Western populations due to differences in typical fruit consumption. Additionally, the study was conducted on Singaporean adults of Chinese descent, and genetic and environmental differences might impact the results.
Why More Fruit Might Reduce Depression
While the exact mechanisms are unclear, Koh suggested that multiple factors could be involved.
“Oxidative stress and subsequent neuroinflammation are two well-established pathways of depression,” she explained. Fruits are rich in antioxidants and anti-inflammatory micronutrients such as vitamin C, carotenoids, and flavonoids, which may help reduce oxidative stress and inhibit inflammation in the body. This is likely the most plausible explanation for the study’s findings.
Interestingly, the study found no similar benefits from vegetable consumption, which surprised the researchers. Koh speculated that the cooking process might diminish the protective effects of antioxidants in vegetables, as fruits are typically eaten raw, preserving their beneficial compounds.
The Optimal Time to Increase Fruit Intake
While the study focused on midlife fruit consumption, Koh emphasized that it’s beneficial to increase fruit intake at any age.
“We didn’t ask participants when they started their fruit consumption habits,” she noted. “Other studies have also shown that including fruits in the diet benefits mental health in children and young people.”
For most adults, consuming three to four servings of fruit per day (1.5 to 2 cups) is usually sufficient, according to Pace. While eating more is generally safe, overconsumption of certain fruits may cause digestive issues.
Koh advised that increasing fruit intake should not replace vegetables but rather complement them. “The message is not to replace vegetables with fruits, but to eat fruits as snacks instead of sweetened desserts, savory snacks, and ultra-processed foods,” she concluded.
