New Study Says Eating Citrus Can Reduce Depression
The study looked at data from approximately 32,500 women who took part in the Nurses' Health Study 2. They also examined data from around 300 men, then used fecal samples to investigate their gut microbiomes.
The results were impressive, as the findings revealed that consuming a daily serving of citrus reduced the risk of developing depression by approximately 20%. They also noted that this benefit was specific to citrus because the same connection wasn’t found with other foods.
“These data underscore the role of diet in the prevention of depression and offer a plausible explanation for how the intestinal microbiome modulates the influence of citrus on mental health,” the researchers claimed in their study.
The researchers also added that they found a bacteria called Faecalibacterium prausnitzii (F. prausnitzii), which is present in the gut microbiome of individuals who consume citrus fruits, was more prevalent in those who were not experiencing depression.
Dr. Joseph Salhab, a GI specialist also known as “The Stomach Doc,” recently shared insights on Instagram reel, saying citrus fruits make a great addition to a gut-healthy diet and a healthier colon. It's "packed with antioxidants and vitamin C, which we know is beneficial for gut bacteria," he explains. Oranges, grapefruits, lemons, and limes all fall into this category, helping to support digestive health and combat oxidative stress.
The bottom line
According to the study, one medium-sized orange a day is sufficient to reduce depression risk. If oranges aren't your favorite, there are plenty of other citrus options to choose from, as Dr. Salhab mentioned.
While the study highlights a promising link between eating citrus and a reduced risk of depression, it’s important to remember that citrus alone isn’t the cure for depression or other mental health conditions. Depression is a complex, multifaceted issue that requires a comprehensive approach, including professional treatment, therapy, and lifestyle changes.
Incorporating citrus into your diet may offer additional benefits for mental well-being and improve your gut health, but it's essential to view it as just one piece of a much larger puzzle when it comes to managing and preventing depression.