New research shows that daily fruit consumption can significantly reduce the risk of developing depression in old age.
This information was reported by the Daily Express, reports URA-Inform.
Introduction
In an era of rapidly aging populations, depression among the elderly is becoming a pressing issue. Mental health in old age often deteriorates under the influence of many factors, including neurodegenerative changes in the brain. However, researchers have identified a simple but effective way to combat this disease – regular fruit consumption.
Results of a 20-year study
Scientists from the Yong Loo Lin School of Medicine at the National University of Singapore conducted a large-scale study to examine the effect of fruit on depression in older people. The study involved more than 13,000 people and lasted for two decades. The findings were very encouraging: people who regularly consumed fruits such as oranges, tangerines, and bananas were significantly less likely to suffer from depression in old age.
Biochemical Defense: How Do Fruits Fight Depression?
Fruits are rich in important micronutrients – vitamin C, carotenoids and flavonoids. These substances play a key role in reducing oxidative stress and suppressing inflammation, which in turn protects the brain and improves its function.
Impressive facts
A study has shown that eating three servings of fruit a day in middle age reduces the likelihood of depression by 21% compared to those who eat one or less servings of fruit daily. Doctors note that symptoms of depression such as lack of satisfaction, cognitive delays, insomnia and loss of appetite can be alleviated by proper nutrition.
The Healthiest Fruits
Scientists examined 14 of the most commonly consumed fruits in Singapore and found that oranges, tangerines, bananas, papayas, watermelons, apples and melons were the most effective in fighting depression. These fruits contain high levels of antioxidants and vitamins that help maintain brain health.
Tips for Maintaining Mental Health
- daily fruit intake; include at least three servings of different fruits in your diet every day;
- diversity:eat a variety of fruits to get a full range of beneficial micronutrients;
- balanced diet:combine fruit consumption with other healthy foods, such as vegetables, nuts, and grains.
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