As fresh as it gets: Study reveals raw fruits and veggies can help improve mental health in teens
12/05/2020 / By Leslie Locklear / Comments
As fresh as it gets: Study reveals raw fruits and veggies can help improve mental health in teens

Feeling a bit down in the dumps? Go grab some raw veggie sticks. A group of researchers has found that snacking on raw fruits and vegetables may be better for your mental health than eating their cooked, canned and processed counterparts.

The researchers arrived at this conclusion after looking at the eating habits of more than 400 young adults from the United States — a demographic known for their low fruit and vegetable consumption and their high risk for mental health disorders.

These subjects were all aged 18 to 25 and were subjected to surveys that asked questions regarding their consumption of fruits and vegetables, as well as their mental health and lifestyle. They were also quizzed on certain factors and variables that could affect the association between their fruit and veg consumption and their mental health, such as the amount of sleep that they get, the exercises and physical activities they engage in, their respective socioeconomic status, special diets they may be partaking in, potential allergies, as well as their ethnicity and gender.

What the researchers found was that the participants who ate more fruits and vegetables were more likely to have improvements in both their psychological well-being and mood.

“Controlling for the covariates, raw fruit and vegetable consumption predicted lower levels of mental illness symptomatology, such as depression, and improved levels of psychological well being including positive mood, life satisfaction and flourishing,” the research team said.

The researchers noted that raw vegetables and fruits had a much stronger effect on mental health when compared to their cooked and canned counterparts, adding that this could be due to the reductions in the nutrient content of the said fruits and vegetables once they are subjected to the necessary cooking processes.

“Raw fruits and vegetables may provide greater levels of micronutrients than processed fruits and vegetables, which could explain their stronger association with improved mental well-being,” the researchers said in their study, adding that their findings are important because many of today’s health guidelines do not distinguish between raw and cooked or canned fruits and vegetables.

While their study wasn’t designed to inspect the mechanism behind the effects of raw foods on mood and mental health, the researchers say that their findings are important as it shows that even simple lifestyle changes such as adding more fruits and vegetables to your diet can be an accessible and safe approach to improving your mental health.

Which fruits and veggies can help improve your mental health?

While most fruits and vegetables on the market today all have effects that are beneficial to your mental health, the study identified several fruits and vegetables that — according to the responses logged by the respondents — were more profound than others in terms of their effects on mental health:

Carrots

Bright, orange carrots get their brilliant color from beta-carotene, a powerful antioxidant.

This antioxidant, according to studies, can help lessen the intensity of symptoms related to anxiety and other mental health disorders, such as depression.

Not a fan of carrots? Don’t worry — you can get your fill of carotenoids from bright red, yellow, and orange fruits such as cantaloupes and peaches.

Bananas

Bananas are one of the best fruits for those who are suffering from anxiety and depression. This is because bananas are naturally rich in the amino acid tryptophan, which gets converted into serotonin — aka the Happy Hormone — in the body.

Not only that, but bananas also contain vitamin B6, which has been shown to even out your mood naturally.

This means that eating enough of this tropical fruit can help minimize the intensity of anxiety attacks in people.

Apples

An apple a day can also keep the blues away. This is according to a battery of studies which found that the fragrant and crisp fruit is actually packed full of antioxidants and fiber — a winning nutrient combination that basically acts as a one-two punch against inflammation and sugar spikes that normally trigger anxiety and depression.

Lettuce and other green, leafy vegetables

Dark, leafy greens are known to be extremely rich in the nutrient folate, also called vitamin B9, which the body’s cells need to stay healthy.

According to experts, low levels of this nutrient can result in anxiety, irritability, forgetfulness, insomnia, confusion, and depression.

In addition, these greens are also a rich source of antioxidants, which help protect the brain’s cells from free radicals. Furthermore, dark leafy greens are also packed with magnesium, which aids sleep and enhances our ability to overcome and manage stress.

How’s that for brain food?

Grapefruits and other citrus fruits

As it turns out, grapefruit and other citrus fruits have the ability to uplift depressed moods in individuals.

This is according to a study that found that citrus fragrances naturally reduced stress levels in people exhibiting “mood disturbance” – a global measure that comprises emotional states such as anxiety, depression, anger, and confusion.

Not only that, but grapefruit and other bright, red-colored citrus fruits are known to be rich in a potent antioxidant called lycopene, which is known to promote relaxation in individuals.

Cucumbers

Apparently, there’s a reason someone coined the phrase “cool as a cucumber.”

According to studies, cucumbers are incredibly rich in B vitamins which can help the nervous system enter a state of relaxation. This, experts say, means that cucumbers can help relieve panic attacks and stress-induced anxiety in individuals.

Fresh berries

Scientists and medical professionals have long professed that antioxidants are helpful in alleviating symptoms associated with anxiety, depression and other mood disorders.

Berries, as it turns out, have some of the highest levels of antioxidants that fight free radicals. In addition, berries also contain vitamin C, which, according to studies, can help reduce stress.

Kiwifruits

Whenever you’re feeling blue, grab a bite of something green — like the kiwifruit.

This is according to a study which found that men who ate two kiwis a day for 6 weeks saw a significant improvement in their depression and anxiety, as well as more energy and vigor — a result of the fruits’ vast vitamin C stores.

Vitamin C, according to the team involved in the study, helps produce a number of enzymes in the body that in turn produce metabolic energy in your cells. This means that increasing your intake of vitamin C can help decrease feelings of fatigue and increase physical and mental energy in individuals.

Other fruits and vegetables mentioned as having positive effects on your mental health include

  • Celery
  • Cabbages
  • Red onions
  • Tomatoes
  • Mushrooms
  • Pumpkins
  • Potatoes and sweet potatoes
  • Broccoli
  • Eggplants

Fruit and Vegetable Summer Salad

A crisp and fragrant combination of antioxidant-rich fruits and vitamin-packed vegetables, this garden salad is an easy — not to mention tasty — way to get even the pickiest of teenagers to eat his fill of greens.

Ingredients:

  • ½ pound asparagus spears, cut into bite-size pieces
  • 2 cups thinly sliced carrots
  • 8 cups mixed salad greens (lettuce, rocket, arugula)
  • 1 cup sliced strawberries
  • 1 cup blueberries
  • ½ cup light balsamic vinaigrette
  • 1 cup crumbled goat or feta cheese
  • ½ cup cashew nuts, toasted

Preparation:

  1. Fill a large saucepan with water and let it boil. While waiting for the water to boil, prepare a bowl of ice water.
  2. Once the water reaches a steady boil, add the asparagus and carrot to the boiling water. Remove after 2 minutes, or when the color has brightened; drain and plunge immediately into the prepared bowl of ice water.
  3. Drain the blanched vegetables and then pat the excess moisture off.
  4. Combine salad greens, strawberries and blanched vegetables in a large mixing bowl. Add dressing; toss well to distribute the dressing evenly. Top with cheese and cashews.
  5. Serve and enjoy!

Sometimes, all it takes to address the signs of anxiety and other mood disorders is to simply add more nutritious — and fresh — foods to your diet, instead of simply choosing to pop pills.

Try adding more fresh fruit and veg to your diet now in order to experience their anxiety-reducing properties.

Sources:

ScienceDaily.com

FrontiersIn.org

Otago.AC.nz

Health.com

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