I am not someone who follows a super strict diet. I love carbohydrates like pasta and bread, as well as the occasional sweet treat (like chocolate cake). But I also know that eating more nutrient-dense foods is key to maintaining good physical health. Now, new research reveals that a diet full of fruits and dark green leafy vegetables can also benefit your mental health!
exciting investigation
A 2021 study published in the Journal of Personalized Medicine looked at the connection between diet and mood in adults older than 30 years. The study included 1,209 participants (329 men and 880 women) who completed surveys about eating and mood. The surveys highlighted key food groups, such as whole grains, dark green leafy vegetables (DGLV), meat, legumes and dairy products. These surveys included six self-administered questions about the participant’s mental distress based on Kessler-6 Psychological Distress Scale (K-6)which the authors calculated into a lump sum.
From there, the researchers classified each participant’s mental well-being as low, moderate, or high mental distress. In addition, the adults were asked if they exercised for at least 20 minutes a day. The authors noted that previous studies emphasize that exercise helps reduce anxiety and symptoms related to depression. The data for this study was collected over a three-year period.
fruitful findings
The researchers found a closer link between Women’s mental health and their diet. compared to men. They stated that mental distress and exercise patterns influence dietary habits. Essentially, those who exercised regularly were less likely to engage in unhealthy eating (processed foods) and reported experiencing less mental stress. Lead author Lina Begdache, PhD, RDN, takes a “food is fuel” approach in explaining this unique dynamic from the findings.
“Fast food, skipping breakfast, caffeine, and high-glycemic foods are associated with mental distress in older women,” he said in a declaration. “Dark green leafy fruits and vegetables are associated with [positive] Mental Wellness.”
The USDA recommends that women over the age of 50 consume two or three cups of DGLV and 1 1/2 to two cups of fruit per day. It’s easy to enjoy both at the same time with one refreshing smoothie or green juice. Or you could try this tasty recipe for a vegetable and grapefruit salad with glazed walnuts (yum!).
Eating more vibrant and colorful produce like spinach, berries, and kale could give our moods a much-needed boost over time. I’m glad, because many of these fruits and vegetables are about to be in season and at their peak of flavor!
