Let people eat fruit

Dec 1

People who eat more fruits and vegetables have better cardiovascular health, lower risk for some cancers, and greater longevity than people who eat fewer fruits and vegetables. There is also mounting evidence that people who eat more FV have better mental health, including a lower incidence of depression and anxiety, greater happiness, higher life satisfaction, and greater social-emotional well-being or “flourishing.” PMID: 24687909

Inflammation has been implicated as a contributor to the risk of depressive disorders. It is accompanied by an accumulation of highly reactive oxygen species (ROS) and increased oxidative stress. Consumption of a diet rich in fruits and vegetables provides antioxidants, vitamins, and minerals and is associated with reduced systemic inflammation as phytochemicals can neutralize ROS species. Conversely, diets that are low in essential nutrients and phytochemicals and Western-type dietary patterns are associated with increased systemic inflammation. PMID: 2195o7462

The consequences of inadequate fruit and vegetable intake on adult psychological well-being can be substantial. Population-based surveys have reported that higher fruit and vegetable consumption was associated with reduced odds of experiencing an anxiety or mood disorder, positive mental health, and greater psychological well-being.

A study on the Lithuanian population aged 45-72 analyzed the connection between psychological well-being and components of a healthy lifestyle. The results showed that greater psychological well-being was directly linked to a higher consumption of fresh vegetables and fruits. PMID: 28373254

In a study amongst Mexican Americans, every additional portion of fruit and vegetable was significantly associated with the reduced odds of mental disorders by 11% and the odds of cognitive impairment by 32%. Fruit and vegetable intake was inversely related to symptoms of cognitive impairment, the indication of increased risk of dementia, and anxiety. PMID: 30299120

Consuming two gold kiwifruits daily was associated with significant reductions in mood disturbance and fatigue and significant increases in well-being and vigor. Participants with higher levels of mood disturbance experienced greater effects.

Evidence suggests that daily consumption of two gold kiwifruit might improve psychological well-being in adult populations.

Higher fruit and vegetable consumption was linked to reduced psychological distress and risk of depression and increased well-being, life satisfaction, and happiness.

Young adult males were supplemented with either half or two kiwifruit per day for 6 weeks. No effect was seen in the half-a-kiwifruit group. Two kiwifruits per day group had a 35 % decrease in total mood disturbance and a 32 % decrease in depression. Additionally, participants with higher mood disturbance displayed a significant 38 % decrease in total mood disturbance, as well as a 38 % decrease in fatigue, a 31 % increase in vigor, and a 34 % trend towards a reduction of depression. PMID: 25191573

People’s motivation to eat healthy food is weakened by the fact that physical health benefits accrue decades later, but well-being improvements from increased consumption of fruit and vegetables are closer to immediate.

The study examined the psychological benefits of a 14-day intervention designed to increase fruit and vegetable (FV) consumption among low-FV-consuming young adults (67% female, aged 18–25). Participants in the FVI group were given a bag of two weeks’ worth of fruit and vegetables (kiwifruit or oranges, apples, and carrots) to consume in addition to their regular diet. The EMI group was given a voucher to purchase whatever fruits and vegetables they liked and received daily reminders to consume them. The control group was told to consume their usual diet. The results showed that only the participants in the FV intervention group showed improvements in their well-being, such as increased vitality, flourishing, and motivation across the 14 days. The Emi group showed no improvements, which might be due to the fact that when surveyed, most admitted to eating mostly cooked vegetables mixed into their main meals, such as casseroles. By contrast, the FVI group was provided with high-quality fruit and vegetables, which were eaten raw. Providing young adults with high-quality raw FV, rather than reminding them to eat more FV, has shown to produce rapid short-term improvements to their psychological well-being. PMID: 28158239

A study that analyzed data from over 12 thousand Australian adults over 2007-2009 found that Increased fruit and vegetable consumption was predictive of increased happiness, life satisfaction, and well-being. The authors were able to check and replicate the finding over a period from 2009-2013. The adjustments were made in case people’s personal circumstances and incomes changed. The results showed that an increase to 8 portions a day improved life satisfaction scores in an equal amount to moving from unemployment to employment. PMID: 27400354

An intervention study that looked for a relationship between type of snack and well-being had 100 students assigned to one of two snacking groups– chocolate/crisps or fruit. Volunteers consumed one snack item in the mid-afternoon each day for 10 days. Results showed that consumption of chocolate was associated with greater emotional eating and depression, whereas consumption of fruit was associated with lower anxiety, depression, and emotional distress. Cognitive difficulties and fatigue were greater in the crisps/chocolate group. PMID: 25988113

The clearest example of this was found in a study of over 800 nurses. In this study, snacking on crisps, chocolate, and biscuits was associated with higher stress levels, more cognitive problems, and more injuries outside of work. It was not possible to draw any firm conclusions about the mechanisms by which snacking may influence accidents and injuries. One explanation for it is that high-fat meals have been found to increase fatigue and decrease alertness PMID: 22254109

A 21-day study aimed to investigate the relationships between daily negative and positive emotional experiences and the type of food consumed among 281 healthy young adults. End analysis revealed that on days when participants ate more fruits and vegetables, they experienced more positive emotions. The healthy foods were driving the positive experiences and not vice versa, as their intake predicted improvements the next day. Meaningful changes in positive affect were observed with the daily consumption of approximately 7-8 servings of fruit or vegetables. PMID: 23347122

References

Bayer, S. B., Frampton, C. M., Gearry, R. B., & Barbara, G. (2022). Habitual Green Kiwifruit Consumption Is Associated with a Reduction in Upper Gastrointestinal Symptoms: A Systematic Scoping Review. Advances in nutrition (Bethesda, Md.), 13(3), 846–856. https://doi.org/10.1093/advances/nmac025 PMID: 35266507

Billows, M., Kakoschke, N., & Zajac, I. T. (2022). The Role of Kiwifruit in Supporting Psychological Well-Being: A Rapid Review of the Literature. Nutrients, 14(21), 4657. https://doi.org/10.3390/nu14214657 PMID: 36364918

Conner, T. S., Brookie, K. L., Carr, A. C., Mainvil, L. A., & Vissers, M. C. (2017). Let them eat fruit! The effect of fruit and vegetable consumption on psychological well-being in young adults: A randomized controlled trial. PloS one, 12(2), e0171206. https://doi.org/10.1371/journal.pone.0171206 PMID: 28158239https://doi.org/10.1371/journal.pone.0171206

Chaplin, K., & Smith, A. P. (2011). Breakfast and snacks: associations with cognitive failures, minor injuries, accidents and stress. Nutrients, 3(5), 515–528. https://doi.org/10.3390/nu3050515 PMID: 22254109

Jacka, F. N., Kremer, P. J., Berk, M., de Silva-Sanigorski, A. M., Moodie, M., Leslie, E. R., Pasco, J. A., & Swinburn, B. A. (2011). A prospective study of diet quality and mental health in adolescents. PloS one, 6(9), e24805. https://doi.org/10.1371/journal.pone.0024805 PMID: 21957462

Mujcic, R., & J Oswald, A. (2016). Evolution of Well-Being and Happiness After Increases in Consumption of Fruit and Vegetables. American journal of public health, 106(8), 1504–1510. https://doi.org/10.2105/AJPH.2016.303260 PMID: 27400354

Oyebode, O., Gordon-Dseagu, V., Walker, A., & Mindell, J. S. (2014). Fruit and vegetable consumption and all-cause, cancer and CVD mortality: analysis of Health Survey for England data. Journal of epidemiology and community health, 68(9), 856–862. https://doi.org/10.1136/jech-2013-203500 PMID: 24687909

Redzo Mujcic and Andrew J.Oswald, 2016: Evolution of Well-Being and Happiness After Increases in Consumption of Fruit and Vegetables American Journal of Public Health 106, 1504_1510, https://doi.org/10.2105/AJPH.2016.303260

Sapranaviciute-Zabazlajeva, L., Luksiene, D., Virviciute, D., Bobak, M., & Tamosiunas, A. (2017). Link between healthy lifestyle and psychological well-being in Lithuanian adults aged 45-72: a cross-sectional study. BMJ open, 7(4), e014240. https://doi.org/10.1136/bmjopen-2016-014240 PMID: 28373254

Smith, A. P., & Rogers, R. (2014). Positive effects of a healthy snack (fruit) versus an unhealthy snack (chocolate/crisps) on subjective reports of mental and physical health: a preliminary intervention study. Frontiers in nutrition, 1, 10. https://doi.org/10.3389/fnut.2014.00010 PMID: 25988113

White, B. A., Horwath, C. C., & Conner, T. S. (2013). Many apples a day keep the blues away--daily experiences of negative and positive affect and food consumption in young adults. British journal of health psychology, 18(4), 782–798. https://doi.org/10.1111/bjhp.12021 PMID: 23347122

Wu, S., Fisher-Hoch, S. P., Reininger, B. M., & McCormick, J. B. (2018). Association between fruit and vegetable intake and symptoms of mental health conditions in Mexican Americans. Health psychology : official journal of the Division of Health Psychology, American Psychological Association, 37(11), 1059–1066. https://doi.org/10.1037/hea0000646 PMID: 30299120

Natalia M Kassin

Let people eat fruit

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