A recent study published in the journal BMC Microbiome has found a significant link between consuming citrus fruits and lowering depression risk. Researchers analyzed data from nearly 32,500 women and over 300 men, who consumed daily servings of citrus and had their gut microbiomes studied.
The key finding was that eating one medium orange per day reduced depression risk by around 20 percent. This effect was specific to citrus fruits, with no similar link established for other fruits or vegetables. The researchers discovered that a particular bacteria, Faecalibacterium prausnitzii (F. prausnitzii), found in the gut microbiome of those who ate citrus, was more abundant in non-depressed individuals.
Gut bacteria play a crucial role in mental health by influencing neurotransmitter production, bodily inflammation, and gut integrity. According to Scott Keatley, co-owner of Keatley Medical Nutrition Therapy, certain bacteria like F. prausnitzii contribute to the “gut-brain axis,” a bi-directional communication system between the gut and brain.
Citrus fruits contain flavonoids that support the growth of essential bacteria and regulate processes in the gut that increase neurotransmitters like serotonin and dopamine. While this study establishes a link between citrus consumption and depression risk, it’s essential to note that more research is needed to understand the exact mechanisms at play.
Other foods with potential benefits for mental health include whole, unprocessed foods, fermented foods like yogurt and kimchi, nuts and seeds, legumes, fatty fish, and leafy green vegetables. These foods can support gut health, reduce inflammation, and enhance neurotransmitter balance.
In contrast to antidepressant medications, which are typically used to treat depression, this study suggests that incorporating citrus into your diet may be a simple and accessible way to lower depression risk. However, it’s essential to maintain any prescribed medication regimen and consult with a healthcare professional before making significant changes to your diet.
Source: https://www.womenshealthmag.com/health/a63917947/orange-citrus-depression-study