(NaturalHealth365)  A bowl of fruit every day might do more than satisfy your sweet tooth – it could also help keep psychiatrists and antidepressants at bay.  At least, that’s the promising finding of a new study that sheds light on how diet influences mental health as we age.

According to the Singapore Chinese Health Study, published in the Journal of Nutrition, Health, and Aging, eating more fruit during midlife can lead to a happier and healthier golden age.  Fruit’s powerful blend of antioxidants, vitamins, and anti-inflammatory properties may make this simple dietary addition vital in preserving mental well-being and warding off depression later in life.  As our global population ages, these findings are a timely reminder of how impactful nutrition can be for long-term health.

Research shows fruits are essential for our aging global population

It’s no secret that the United States and much of the world are experiencing an aging population.  Unfortunately, in too many cases, the golden years of life are often diminished by health challenges like fatigue, difficulty concentrating, and depression.  However, research suggests that a simple yet powerful solution to combat these late-life struggles may lie in a daily serving of fruit.

A longitudinal study conducted by the Yong Loo Lin School of Medicine provides compelling evidence that increasing fruit intake during midlife can help offset neurodegenerative changes in the brain associated with aging.  The study highlights the critical connection between nutrition and mental well-being in later years.

The study followed 13,738 individuals from middle age through their golden years, analyzing their health and dietary habits over nearly two decades.  Participants aged 45 to 74 were evaluated using the Geriatric Depression Scale to measure depressive symptoms.

After an average follow-up of 20 years, the analysis revealed that 3,180 participants showed signs of depression.  However, those who consumed higher amounts of fruit were significantly less likely to experience depressive symptoms,

The study results show the following fruits helped decrease the chances of depression:

• Apples
• Papayas
• Honeydew melons
• Watermelon
• Bananas
• Oranges
• Tangerines

Though the researchers are not completely certain why fruits combat late-life depression, it appears their anti-inflammatory micronutrients and antioxidants offset oxidative stress.  Flavonoids, carotenoids, and vitamin C in fruits also help reduce inflammation in the body, which likely increases the chances of depression.

Naturally we, at NaturalHealth365, would add that eating organic fruits is best to avoid unwanted chemicals that can lead to oxidative stress.  Remember, an overabundance of oxidative stress is what leads to disease.

Is fruit superior to vegetables in fighting depression?

In addition to gauging the impact of 14 fruits, the researchers also studied the impact of 25 vegetables.  Moreover, the food frequency consumption questionnaire included more than 120 other foods to get a sense of which had the greatest impact on depressive symptoms.

To the surprise of some, researchers appear to suggest that fruit consumption was best to avoid the risk of depression.

Fresh tips for adding more fruit to your meals

Incorporating more fruit into your diet doesn’t have to be complicated or time-consuming.  Here are some easy, creative, and delicious ways to make fruit a part of your daily routine:

• Start your day with fruit:  Add a handful of sliced organic bananas, berries, or diced apples to your morning meal, or smoothie.  This adds natural sweetness and boosts fiber and nutrients.
• Upgrade your snacks:  For a quick, healthy snack, keep a bowl of ready-to-eat fruits like berries or an apple within reach.  Pair them with a handful of nuts or some nut butter for a satisfying combination of flavors and nutrients.
• Get creative with salads:  Add diced mango, pomegranate seeds, or orange slices to your leafy greens.  Toss in some sprouted nuts, or a light vinaigrette for a savory twist.
• Experiment in the kitchen:  Try simple yet gourmet combinations, such as lightly grilled peaches with a drizzle of balsamic glaze, or chilled watermelon and mint salad.
• Blend it up:  Make a refreshing smoothie with your favorite fruits, such as pineapple, strawberries, or frozen berries.  Add a good amount of dark greens like, spinach along with, chia seeds, or hemp seeds to boost the nutrient content. 
• Freeze it:  Slice fruits like bananas, mangoes, or berries and freeze them for an easy dessert or smoothie ingredient.  You can also make homemade fruit popsicles by blending your favorite fruits with coconut water.
• Bake or roast:  Bring out the natural sweetness of fruit by roasting pears, apples, or peaches with a sprinkle of cinnamon.  Serve them as a warm dessert or over a salad.

With these ideas, you can add fruit to every meal and snack, making it easier to enjoy its health benefits while keeping your taste buds happy.  Of course, if you have blood sugar issues, you’ll need to be careful and (as always) if you’re concerned about your health … talk to a holistic healthcare provider to help guide you.

Sources for this article include:

NIH.gov
Medicalxpress.com