Forget apples, this mood-boosting fruit may keep depression at bay
Key Takeaways
Industry Buzz
"Women who ate over five servings of [this food] a week had a significantly reduced risk of depression. In a follow up study, they found it’s because citrus helps to improve the amount of certain bacteria in the gut microbiome." — Dan Gubler, PhD @dr_dangubler
A new study, published in the medical journal Microbiome, has linked a favorite fruit to a lower risk of depression.[] No, not apples—oranges.
This research adds to a growing body of evidence suggesting that diet has a significant impact on mood.[] Prior studies have found, for example, that the Mediterranean diet, which predominantly consists of plant-based foods, is linked to a 35% lower risk of depression.[][]
“Over and over, we’ve been seeing how the gut microbiome can play a role in psychological wellbeing, and especially in depressive symptoms,” says Kristin Anderson, LCSW, a psychotherapist and founder of Madison Square Psychotherapy.
A diet to ward off clinical depression?
So, why might citrus have this effect?
The theory, according to the researchers, is that consuming oranges may lead to an abundance of Faecalibacterium prausnitzii, a type of bacteria found in the gut microbiome that has been associated with a lower risk of depression.[] Scientists are still exploring if and why F. prausnitzii might impact mood, but some suspect the bacteria may influence how the body regulates mood-related neurotransmitters, like serotonin and dopamine, which, in turn, could prevent or relieve certain mental health conditions.
It’s important to note that the study identified only an association between citrus and depression, not causation. Additionally, there are many types of F. prausnitzii subspecies, all of which may have different effects on neurotransmitter production and mood. Much more research is needed to understand how consuming citrus fruits like oranges may impact the development of depression.
Brian Mullan, LPC, a therapist with Thriveworks in Philadelphia, says he would like to see future studies continue to investigate whether there is, in fact, a direct connection between the consumption of citrus and the production of F. prausnitzii, and whether the bacteria impact levels of serotonin and dopamine. Studies also need to replicate the current results in different populations, he notes.
Mental health and the microbiome
And, according to Anderson, we need an even better understanding of the microbiome’s role when it comes to mental health. “Beyond oranges specifically, more research on the exact mechanisms between the gut microbiome and the brain’s neurochemistry need to be conducted,” she said.
All things considered, Mullan is thrilled to see new research potentially encourage people to take a holistic approach to their mental health. “I love the idea of people taking control of their mental wellness by making informed and agentic decisions about diet,” he tells MDLinx.
Eating a healthier diet—and, specifically, one that includes oranges—is a great, low-effort first step, but it is but one tool in the toolbox, says Anderson. It’s important to use evidence-based treatments and work with a certified therapist, she advises.
“Eating well is an essential component of wellness,” Mullan said. “Still, if you are experiencing elevated symptoms that do not resolve within a short period of time—less than 30 days—it is equally important to seek help from a licensed practitioner.”
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