If you’re someone who loves indulging in a juicy apple or adding a colorful mix of vegetables to your meal, then get ready to be even happier.

Can these colorful foods actually make us happier?

As surprising as it may sound, there is a growing body of research that suggests consuming fruits and veggies can have a positive impact on our mood and overall wellbeing.

Let’s put on our lab coats and dig into the science behind this juicy claim.

So grab a smoothie or munch on some carrots as we delve into the connection between produce and happiness.

You might just find yourself feeling even more joyful after reading this blog post!

Research on fruits and vegetables

A study of almost 300,000 Canadians found that eating more fruits and veggies can help decrease the likelihood of depression, psychological distress, mood and anxiety disorders, and poor perceived mental health.

The researchers believe this is because a diet rich in antioxidants from fruits and veggies can counteract the negative effects of oxidative stress on mental wellbeing.

One common critique among researchers in this field is the possibility that certain personality traits or family backgrounds may lead individuals to both eat healthy and have better mental wellbeing, making it appear as though their diet is causing their wellbeing rather than just being correlated.

To overcome this issue, a team of researchers in Australia conducted a study to see if changes in diet were linked to changes in mental wellbeing. (They called this study the “Evolution of Well-Being and Happiness After Increases in the Consumption of Fruit and Vegetables.”)

The results showed that consuming more fruits and vegetables was associated with higher levels of happiness, life satisfaction, and overall wellbeing.

This finding was replicated by researchers in the UK, who used similar data but focused on mental disorders. They also found evidence that eating fruits and vegetables may offer protection against future risk of developing clinical disorders.

Diet and BDNF

New evidence suggests that brain-derived neurotrophic factor (BDNF) may contribute to depression in humans.

BDNF regulates the growth of new nerve cells, and low levels of this protein could be responsible for the shrinkage of specific areas in the brains of individuals with depression.

The Harvard Nurses’ Study followed a large group of women for several years and discovered that those who consumed higher amounts of flavonoids had a lower risk of depression.

Flavonoids can be found naturally in plants, particularly in fruits, vegetables, and legumes.

In a clinical trial where participants were randomly assigned to either a high-flavonoid or control group, those who received more flavonoids experienced an increase in BDNF levels after 18 weeks. This corresponded with improved cognitive performance.

This boost in BDNF may help explain why each additional serving of fruits or veggies per day was associated with a 3% decrease in depression risk.

Having one fatty meal can lower BDNF levels quickly.

This could be why eating a lot of unhealthy fats in a diet can lead to problems with the brain, like diseases and trouble remembering things over time.

It’s possible that this is also why the Standard American Diet (SAD) has been linked to a higher chance of feeling depressed.

What we eat may affect how much BDNF we have in our bodies if we follow the SAD diet.

Exploring animal-based diets

A group of researchers conducted a study on the effects of animal-based foods on mental health.

They split meat-eating participants into three groups:

• The first group continued their usual intake of animal products.
• The second group ate fish but no other meats.
• And the third group followed a vegetarian diet without any eggs.

In a recent study, scientists discovered that the egg-free vegetarian group showed significant improvement compared to the control group. They experienced greater reductions in both the Depression/Anxiety/Stress scale and in their mood disturbance, as measured by the Profile of Mood States.

While the fish group did slightly better than the control group, this difference was not considered statistically significant.

The authors concluded:

“The complete restriction of flesh foods significantly reduced mood variability in omnivores… Our results suggest that a vegetarian diet can reduce mood variability in omnivores. Perhaps eating less meat can help protect mood in omnivores, particularly important in those susceptible to [mood] disorders.”

Conclusion

It seems that science has shown that consuming more fruits and vegetables can indeed boost our mood and make us happier.

Not only do these healthy foods provide our bodies with the necessary nutrients, they also contain compounds that can positively impact our mood.

Furthermore, incorporating more fruits and veggies into our diets can lead to overall better health and wellbeing.

So next time you’re feeling down, remember to reach for those delicious apples and carrots – your body and mind will thank you!

Let’s embrace the power of plants and work towards a happier, healthier life.

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References

1. Payne ME, Steck SE, George RR, Steffens DC. Fruit, vegetable, and antioxidant intakes are lower in older adults with depression. J Acad Nutr Diet. 2012 Dec;112(12):2022-7.
2. Mujcic R, Oswald AJ. Does eating fruit and vegetables also reduce the longitudinal risk of depression and anxiety? A commentary on ‘Lettuce be happy.’ Soc Sci Med. 2019;222:346-8.
3. Mujcic R, J Oswald A. Evolution of Well-Being and Happiness After Increases in Consumption of Fruit and Vegetables. Am J Public Health. 2016;106(8):1504-10.
4. Ocean N, Howley P, Ensor J. Lettuce be happy: A longitudinal UK study on the relationship between fruit and vegetable consumption and well-being. Soc Sci Med. 2019;222:335-45.
5. Neshatdoust S, Saunders C, Castle SM, et al. High-flavonoid intake induces cognitive improvements linked to changes in serum brain-derived neurotrophic factor: Two randomised, controlled trials. Nutr Healthy Aging. 2016;4(1):81-93.
6. Park HR, Park M, Choi J, et al. A high-fat diet impairs neurogenesis: involvement of lipid peroxidation and brain-derived neurotrophic factor. Neurosci Lett. 2010;482(3):235-9.
7. Beezhold BL, Johnston CS, Daigle DR. Preliminary evidence that vegetarian diet improves mood. American Public Health Association annual conference, November 7-11, 2009. Philadelphia, PA.