Not an apple: This daily fruit improves mood, according to a Harvard study.

The saying "an apple a day keeps the doctor away" is well known.But Oranges also contain vitamins, fiber and minerals - you should enjoy them every day.

Not an apple: According to a Harvard study, this everyday fruit can improve your mood

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"We found that drinking a moderate amount of lemon juice a day can reduce the risk of stroke by 20 percent," said Professor Lim General Hospital, in the Harvard Gazette.He added that this effect appears to be specific to citrus fruits.When examining the total consumption of fruits and vegetables or other fruits such as apples or bananas, no association with the risk of depression can be found.But with oranges.

This is because citrus fruits promote the growth of certain types of bacteria in the human intestine.These affect the production of the neurotransmitters serotonin and dopamine, which are known to improve mood.

Why does an orange have a positive effect?

Mehta conducted the study, which analyzed data from the Nurses' Health Study II (in women) and the Men's Lifestyle Validation Study (in men).To understand the health-promoting effects of citrus fruits, the team analyzed stool samples, specifically for associations between the consumption of citrus fruits and specific types of bacteria in the gut microbiome.

"A type of bacteria took off," reports Mehta.It's a Façalibacterium Prausnitzii, F. prausnitzii short.These bacteria are more common without depression than with depression.Also, higher consumption of citrus fruits was associated with higher concentrations of F. praunicius.

For Mehta, it's clear that this bacterium provides a link between citrus fruit consumption and better mental health.

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What's orange over apple

According to Mehta, why oranges outperform apples in this regard may be due to this very bacteria.They use a specific metabolic pathway to affect levels of the neurotransmitters serotonin and dopamine, which are produced by cells in the gut."These neurotransmitters regulate how food moves through the digestive tract, but they can also reach the brain, where they improve mood," explains the researcher.

This fact was new to Mehta.However, F. Prausnitzii was already known to have many positive properties in reducing the risk of inflammatory bowel disease.

Can oranges be eaten every day to prevent depression?

Simply eating an orange every day is definitely not enough to prevent depression.The disease is too complex to be controlled by diet alone.However, diet plays a role that can significantly affect our mood.

Studies have repeatedly shown that food can have an impact on our mental well-being.A balanced diet can minimize the risk of depression.

These foods can help prevent depression:

Banana: Due to the nutrients potassium and tryptophan, bananas boost mood and may prevent depression.The amino acid tryptophan specifically helps form the "happy hormone" serotonin.Alternatives include pineapple and chickpeas, which are also rich in tryptophan

- Avocado. Thanks to a mixture of unsaturated fatty acids, tryptophan, vitamin B6 and folic acid, avocado is particularly effective in promoting the formation of serotonin.Potatoes and dill also promote the production of serotonin.

Spinach: Like other green vegetables, spinach also contains magnesium for relaxation and anti-anxiety.Fruits, nuts and whole grains are also valuable sources of magnesium.

- Dried fruit: In addition to tryptophan, dates and figs also provide a lot of magnesium, which promotes stress resistance and improves mood.

- Eggs: Eggs contain amino acids and vitamin D, which aid in an antidepressant diet.Other foods rich in vitamin D include hard cheese, fatty fish, liver and mushrooms.

- Salmon: the omega-3 fatty acids and vitamins B6 and B12 act as a natural antidepressant. Flaxseed oil and walnuts are also rich in omega-3 fatty acids.

- Beetroot: This tuber is high in folic acid, which fights fatigue, insomnia and depression by stimulating the production of serotonin.Other foods rich in folic acid and mood-boosting B vitamins are spinach, asparagus, parsley, broccoli and legumes.

- Yogurt: One theory about the impact of nutrition on the psyche is that the effect occurs through nervous systems in the digestive system: gut bacteria influence our mood, and gut flora are important for well-being.Probiotic foods like yogurt, in particular, aid gut health.

- Chili: Hot spices cause painful stimuli that release a surge of endorphins.The "happy hormones" induced by chilies, hot peppers and pepper relax and improve mood.

Exercise increases the effect of an antidepressant

Full exercise in fresh air and a balanced diet can prevent depression.

-Reading tip: Star psychologist explains: The causes of depression can be found in childhood

Nutrition is not a substitute for treatment!

However, anyone who is empty, sad, tired and has no appetite for weeks, who does not feel any joy and feels empty inside should not rely only on the effects of the diet. In these cases it is important to seek professional help. Because even the best diet cannot replace therapy for depression.

Study leader Mehta stressed that it is difficult to compare the effects of citrus fruits with traditional antidepressants because citrus fruits are used more for prevention. On the other hand, antidepressants are used for treatment. However, he said, "In the future, citrus fruit consumption may be part of a treatment strategy for depression, which includes these traditional medications."However, more research is needed.

The article was first published by our colleagues focused on the Internet.

Izvori: Microbiomejournal, The Harvard Gazette.