Natural antidepressant? Eat it 3 times a day!!

If an apple a day keeps the doctor away, according to the famous saying, a new study suggests that eating a fruit salad could provide even more benefits - by significantly reducing the risk of developing depressive symptoms as you age.

The latest study, which includes a growing body of evidence, concludes that there are long-term and wide-ranging health benefits to including fruit in any diet.

According to what was published by the New Atlas website, citing Nutrition, Health and Aging, researchers from the University of Singapore examined data on 13,738 participants over nearly two decades and discovered that people who ate about three servings of fruit a day, or more, during middle age had a 21% lower risk of developing depressive symptoms in the years that followed. These symptoms included not only depression, but also delayed cognitive function, insomnia, poor concentration and increased fatigue.

“Our study findings underscore the importance of fruit intake as a preventive measure against age-related depression,” said lead researcher Woon-Puay Koh, professor of medicine at the National University of Singapore, noting that “participants who ate at least three servings of fruit per day, compared with those who ate less than one serving per day, were able to significantly reduce their risk of age-related depression by at least 21%.”

While the study was conducted in Singapore, many of the 14 most commonly consumed fruits are universal, including watermelon, oranges, tangerines, bananas and apples. A serving is generally considered to be a medium-sized apple, a cup of strawberries or the equivalent of other fruits.

“Positive results can be achieved by eating one or two servings of fruit after each meal,” Koh noted. “There was no difference in results between high- and low-glycemic fruits. So for those with diabetes, they can choose low-glycemic fruits that will not raise blood sugar as much as high-glycemic fruits.”

According to the researchers, the key appears to be to maintain fruit intake from age 40 to 65 as a way to protect mental health in the decades to come.

The link is still unclear, but they believe that the high levels of antioxidants and anti-inflammatory properties found in the fruit, such as flavonoids, carotenoids and vitamin C, may play a role in reducing oxidative stress and helping protect the brain from degeneration.

Source News - New Atlas website