Mental health and nutrition – learn how a simple fruit (orange) a day can lower the risk of depression.

Taking care of mental health is often associated with therapy and meditation, but the influence of nutrition should not be underestimated! Over the past few weeks, we witnessed the publication of an impressive study linking daily intake of citrus fruits to better mood and lower risk of depression. 

Data from over 32,000 people shows that just one orange a day can reduce the risk of depression by nearly 20%. 

How is this possible? Citrus fruits are rich in vitamins, antioxidants, and fiber that support the gut microbiome – which, as we are increasingly understanding, is closely connected to the brain. Scientists have discovered that regular consumption of oranges increases the level of a beneficial bacteria (Faecalibacterium prausnitzii) in the gut, which supports the production of the “happiness hormones” serotonin and dopamine. 

When there is balance in our gut, we are more resilient to stress and negative emotions – proof of the powerful connection between the digestive system and the brain. 

It is important to note that depression is a complex illness – the orange is not a medicine and cannot be considered as such, but it can be a small daily step towards a better mood. In combination with a healthy diet (for example, the well-known Mediterranean diet, which is also linked to up to 35% lower risk of depression), physical activity and a supportive environment, including a supportive circle of people, nature’s gifts such as citrus fruits have an effect on the psyche. 

Simple advice: Try to include a fruit with every breakfast or as an afternoon snack. In addition to vitamins for the body, you might also receive a dose of good mood for the mind. Sometimes small habits bring big results. 

Final thoughts 

And even though oranges are not a medicinal product, as we all know, nature often gives us supportive remedies. As in this case, it becomes clear that some of these supportive remedies have more than one action. They can help with immunity, mental health, our better mood, and who knows what else. This will become clear only in future studies. We at drgogo.bg have taken it as a mission to bring you these studies analyzed and summarized for your convenience, so that we can all be healthier. 

Call to action: How do you maintain your mental health in everyday life? Share your rituals or ideas in the comments. If this topic is close to your heart, subscribe to our blog – so you don’t miss future positive news and tips! 

Sources:

Samuthpongtorn C, Chan AA, Ma W, Wang F, Nguyen LH, Wang DD, Okereke OI, Huttenhower C, Chan AT, Mehta RS. F. prausnitzii potentially modulates the association between citrus intake and depression. Microbiome. 2024 Nov 14;12(1):237. doi: 10.1186/s40168-024-01961-3. PMID: 39543781; PMCID: PMC11566247.