Lifestyle
Boost Your Mood: How This Fruit Can Lower Depression Risk by 20%
As the winter months approach, many people find themselves battling seasonal depression or simply feeling cooped up. Fortunately, the timing of citrus fruit season might offer more benefits than just a refreshing taste. Recent research highlights that consuming an orange a day could potentially reduce the risk of depression by 20 percent, thanks to the intricate connection between the gut and the brain.
This promising study, published in the journal Microbiome, was spearheaded by Raaj Mehta, MD, MPH, from Harvard Medical School and Massachusetts General Hospital. Mehta was inspired by a 2016 study that hinted at a connection between higher flavonoid intake, particularly from citrus fruits, and a decreased risk of depression in older women.
Expanding on previous research, Mehta’s study involved over 100,000 women from the Nurses’ Health Study II, which began in 1989. Participants provided data on their lifestyle, diet, and health every two years. The findings revealed that women who consumed approximately one medium orange daily experienced a 20 percent reduction in depression risk. Interestingly, this effect was not observed with other fruits or vegetables.
Mehta attributes this protective effect to the stimulation of the gut bacteria Faecalibacterium prausnitzii (F. prausnitzii) by citrus fruits. This bacteria plays a crucial role in the production of serotonin and dopamine, neurotransmitters often dubbed “happy hormones” due to their mood-regulating properties. Analysis of stool samples confirmed that women consuming more citrus had higher levels of F. prausnitzii. Notably, those suffering from depression exhibited lower levels of this bacteria.
“There’s so much evidence now suggesting a strong link between the gut and the brain that I was not surprised to find more,” Mehta told The Harvard Gazette. He further expressed surprise at discovering the connection between citrus and brain health, stating, “You often hear that fish is ‘brain food,’ but nobody says that oranges are brain food.”
Mehta also pointed out the broader health benefits of F. prausnitzii, noting, “Similarly, F. prausnitzii has been linked to good health in lots of ways, like by lowering the risk of developing inflammatory bowel disease. But I wasn’t aware of a link between F. prausnitzii and mental health.”
While the study’s findings are compelling, Mehta emphasized the need for further research. “It’s hard to compare the effectiveness of citrus to traditional antidepressants, such as selective serotonin reuptake inhibitors [SSRIs], because we’re talking about preventing depression, and those drugs are usually used to treat depression once a person is already experiencing it,” he explained. He suggested that in the future, citrus consumption might complement traditional treatments, though more studies are necessary to draw definitive conclusions.
Beyond mental health, citrus fruits are also known for their physical health benefits. Their flavonoids can help relax blood vessels, potentially reducing blood pressure. Additionally, a medium-sized orange provides about 69 mg of vitamin C, bolstering the immune system.
As research continues to explore the role of diet in mental health, the humble orange might just become a key player in strategies aimed at reducing depression risk. Mehta hopes this study will spark more discussions on the intersection of diet and mental well-being, paving the way for future clinical trials focused on citrus fruits and their impact on mental health.
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