It is well known that eating lots of fruit and vegetables is good for your physical health, but latest research suggests that it might be good for your mental health too.

A study from Australia in 2016 found improvements in psychological well-being after increases in fruit and vegetable consumption.

The analysis showed that increases in the consumption of fruit and vegetables are linked to increases in self-reported mental well-being and life satisfaction in data that spans a five-year period, even after accounting for other determinants of mental well-being such as physical health, income and consumption of other foods.

The benefits of physical activity for mental health are well established. The estimates suggest that adding one portion to your diet per day could be as beneficial to mental well-being as going for a walk on an extra seven to eight days a month. One portion is equal to one cup of raw vegetables (the size of a fist), half a cup of cooked vegetables or chopped fruit, or one piece of whole fruit. This result is encouraging as it means that one possible way to improve your mental health could be something as simple as eating an extra piece of fruit every day or having a salad with a meal.

It is important to stress that these findings alone cannot reveal a causal link from fruit and vegetable consumption to increased psychological well-being. And so-called “substitution effects” can’t rule out. People can only eat so much in a day, so someone who eats more fruits and vegetables might just have less room in their diet for unhealthy foods. Although bread and dairy are accounted for in this study, ideally, future research should track all other foods consumed to rule out alternative explanations.

But when taken in combination with other studies in this area, the evidence is encouraging. For example, a randomised trial conducted in New Zealand found that various measures of mental well-being, such as motivation and vitality, improved in a treatment group where young adults were asked to eat two extra portions of fruit and vegetables a day for two weeks, although no changes were found for depressive symptoms, anxiety or mood.

The study also showed that the number of fruit and vegetable portions eaten in a day can predict whether someone is diagnosed with depression or anxiety two years later. But the reverse does not seem to be true. Being diagnosed with depression does not appear to be a strong predictor of fruit and vegetable consumption two years later. This suggests that it is perhaps more likely that eating fruits and vegetables is influencing mood and not the other way around.

Although more research is needed, this study adds weight to a growing body of evidence that eating fruits and vegetables and having higher levels of mental well-being are positively related, and the signs of a causal link from other recent studies are encouraging. So pop into Your Local Greengrocer and start including more fresh produce in your diet because you too might notice a long-term improvement in your mental health!

Original article by The Conversation

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