Scientists from the Yong Loo Lin School of Medicine at the National University of Singapore say that boosting fruit intake during midlife can help prevent depressive symptoms later in life.
Examining data for more than 13,000 people over almost 20 years showed that higher consumption of fruit during midlife was found to be associated with lower odds of depressive symptoms in late life. An increase in depressive symptoms in older adults as the global population ages have been associated with underlying neurodegenerative changes in the brain associated with ageing.
The authors studied a total of 14 fruits commonly consumed in Singapore and found that the consumption of most fruits, including oranges, tangerines, bananas, papayas, watermelons, apples and honeymelons, was associated with reduced likelihood of depression. This association could possibly be due to the high levels of antioxidants and anti-inflammatory micronutrients in fruits, such as vitamin C, carotenoids and flavonoids, which have been shown to reduce oxidative stress and inhibit inflammatory processes in the body that may affect the development of depression.
However, the consumption of vegetables was found to have no association with the likelihood of depressive symptoms. Professor Koh Woon Puay, 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 fruit per day, compared to those with less than one serving per 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 fruit after every meal. We did not see any difference in our results between fruits with high and low glycaemic index. So, for those with diabetes, they can choose fruits with low glycaemic index that will not raise blood sugars as much as those with a high index”.
The findings suggest that promoting fruit consumption for individuals in mid adulthood, typically defined as ages 40 to 65 years, could yield long-term benefits for their mental wellbeing at late adulthood beyond 65 years. The authors believe that the study’s results have significant implications for public health education and initiatives to make fruits more accessible for the general population.
