Eating an orange a day may reduce a person’s depression risk by 20 percent, study finds

Eating an orange a day may lower a person’s depression risk by 20 percent, study finds

The growing link between citrus and depression is gaining attention, with recent studies suggesting that these fruits could have a positive impact on mood.

While the old saying “An apple a day keeps the doctor away” highlights the benefits of apples, new research points to citrus fruits, like oranges and lemons, as effective mood enhancers.

A recent study shows that consuming citrus fruits daily may help reduce the risk of depression, adding to the evidence that diet plays a key role in mental health.

Depression, which affects millions worldwide, remains challenging to treat, with 70% of patients not responding to medication.

In search of a nutritional solution, Dr. Raaj Mehta, a physician at Massachusetts General Hospital and an instructor at Harvard Medical School, discovered that eating just one medium-sized orange a day could lower the risk of depression by 20%.

“I was working with a fantastic postdoc named Chatpol Samuthpongtorn, who was reading through the literature on depression, looking for an interesting project to take on,” Dr. Mehta explained during an interview with Harvard Gazette. “And he came across this one paper from 2016 that pointed to the possibility that citrus lowers the risk of depression.”

This finding led researchers to dive deeper into the Nurses’ Health Study II. This long-running study began in 1989 to track risk factors for chronic diseases in women.

With over 100,000 participants, the study collects detailed information about lifestyle, diet, medication, and health every two years.

By analyzing this data, researchers discovered that women who ate more citrus fruits experienced lower rates of depression over time.

Dr. Mehta’s research strengthened the link between citrus and depression, revealing that citrus fruits had a unique impact that other fruits and vegetables did not.

He suggested this effect might be due to increased F. prausnitzii, a beneficial gut bacteria linked to better health.

His findings showed that nurses who ate more citrus had higher levels of this bacteria, pointing to a possible connection between gut health and mental well-being.

Dr. Mehta expanded his research to include men and found the same results—those who ate more citrus had a 20% lower risk of depression and higher levels of beneficial gut bacteria.

He suggested that these bacteria might help regulate mood by influencing neurotransmitters like dopamine and serotonin produced in the gut.

His theory points to a possible link between gut health and mental well-being.

“There’s so much evidence now suggesting a strong link between the gut and the brain that I was not surprised to find more,” he told the Gazette. “At the same time, I had not associated citrus with the brain before we got these results. You often hear that fish is ‘brain food,’ but nobody says that oranges are brain food.”

Meanwhile, Dr. Andrew Chan, a gastroenterologist at Massachusetts General Hospital and co-author of the study about citrus and depression, explained that the benefits were most noticeable in people who ate at least five servings of citrus each week for four years or more.

While the study mainly examined oranges and grapefruit, he suggested that other citrus fruits, like lemons and limes, could offer similar advantages.

Consuming any citrus is believed to increase levels of F. prausnitzii. These gut bacteria may play a role in improving mental health.

Other foods that might also help mental health

Research shows that the Mediterranean diet, which includes vegetables, fruits, legumes, nuts, whole grains, and olive oil, can help reduce anxiety and depression.

It also encourages eating fish like salmon, which is high in omega-3 fatty acids that support brain health.

While fatty fish has long been known for its benefits, a new study now highlights citrus as an essential factor in the gut-brain connection.

Dr. Chan also points out that ongoing research focuses on how fermented foods can improve gut health, potentially benefiting physical and mental well-being.

Here’s a quick news about citrus and depression via WION:

Disclaimer: This article should not be taken as a replacement for professional medical advice; it is just for informative needs. Always see a qualified healthcare provider or physician for individualized advice and recommendations that fit your circumstances.