Fruit, Veggies & Mental Health
Researchers wanted to compare the connections between stress and the Mediterranean Diet or the Western Diet. The Mediterranean Diet consists mainly of fruits, vegetables, beans, whole grains, nuts, and seafood. The Western Diet contains mainly fast food, refined grain, meat, and processed food. Stress often precedes anxiety and depression.
Prior research on components of the Mediterranean Diet has shown that:
Nuts and beans were associated with reduced anxiety and depression,
Higher fruit and vegetable consumption was associated with more positive emotions and happiness,
Consuming leafy green vegetables was protective against depression symptoms, and
Consuming fruits and vegetables at least once a day lowered the risk of anxiety and depression symptoms.
Prior research on components of the Western Diet has shown that:
Ultra-processed food such as refined grains, high-fat dairy, and processed meat, was associated with higher odds of depression symptoms, and
Inadequate consumption of fruits and vegetables was associated with greater risk of depression symptoms.
In the recent study, an online Food-Mood Questionnaire was answered by 1,591 participants where they were asked about food groups in both diets and perceived stress, which is the impression of how much stress a person is experiencing. Researchers discovered that:
The following components of the Mediterranean Diet were associated with lower perceived stress: whole grains, beans, vegetables, fish, and nuts, and
The following components of the Western Diet were associated with higher perceived stress: fast food and food that is high in sugar.
Takeaway: Research studies have shown that stress, anxiety, and depression may be improved with higher consumption of fruit, vegetables, leafy greens, nuts, and beans, while eating fast food, foods high in sugar, and processed food increases the risk of stress, anxiety, and depression symptoms. Strive to eat more plant-based foods.
Well-being is a journey, not a quick fix.
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Sources
Katerina Nagorny, et al., Effects of Mediterranean and Western Dietary Patterns on Mental Effects of Mediterranean and Western Dietary Patterns on Mental Distress and Perceived Stress Distress and Perceived Stress, viewcontent.cgi (binghamton.edu), 2022.
John Brhel, Mediterranean Diet Linked to Lower Stress Levels - Neuroscience News, Aug. 8, 2024,
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