As the global population ages, late-life depressive symptoms become more common among older adults. These symptoms can include feelings of sadness, lack of joy, cognitive issues, and reduced activity, often accompanied by appetite loss, sleep problems, poor focus, and increased fatigue. Research suggests that changes in the aging brain may contribute to these symptoms. To address this growing concern, researchers are exploring various strategies to prevent late-life depression, with emerging evidence pointing to the potential role of diet in protecting against mental health issues as individuals age.
A study conducted by the Yong Loo Lin School of Medicine at the National University of Singapore tracked over 13,000 participants from midlife to later life over about 20 years. The research revealed that individuals who consumed more fruits earlier in life had a lower risk of experiencing depressive symptoms later on.
Researchers focused on 14 commonly consumed fruits in Singapore and found that higher fruit consumption, including fruits like oranges, tangerines, bananas, papayas, and watermelons, was linked to a reduced likelihood of depression. This association may be attributed to the antioxidants and anti-inflammatory properties of fruits, such as vitamin C, carotenoids, and flavonoids, which can help combat oxidative stress and inflammation that contribute to depression. Interestingly, vegetable consumption did not show the same association with lower depressive symptoms. The study, published in the Journal of Nutrition, Health, and Aging, highlights the potential benefits of adequate fruit intake in mitigating depression later in life.
Professor Koh Woon Puay from the Healthy Longevity Translational Research Programme at NUS Medicine emphasized the importance of fruit consumption as a preventive measure against aging-related depression. Individuals who consumed at least three servings of fruits daily had a significantly lower risk of depression in later years compared to those with less fruit intake. Consuming one to two servings of fruits after each meal could help achieve this goal. The study did not find a difference in results between fruits with high or low glycemic indexes, indicating that individuals with diabetes can opt for fruits with a lower glycemic index to help manage blood sugar levels.
The study began in the early 1990s when participants were around 51 years old and followed up in the mid-2010s when they were around 73 years old. Depressive symptoms were assessed using a standardized test, with a portion of participants experiencing five or more symptoms being classified as having depression. After adjusting for various influencing factors, such as medical history, lifestyle habits, and aging-related changes, the researchers noted a clear correlation between higher fruit consumption and lower odds of depressive symptoms.
Professor Koh stated that the study aimed to explore how fruit and vegetable consumption in midlife could impact the risk of depression in later years. While prior studies have also examined this relationship, disparities in findings exist, especially in Western populations. This study represents one of the largest population-based investigations in an Asian population on this topic.
These findings underscore the importance of promoting fruit consumption during mid-adulthood (typically ages 40-65) to enhance long-term mental well-being in late adulthood. The study’s outcomes have significant implications for public health campaigns advocating for increased fruit intake to support mental health as individuals age. Moving forward, the research team plans to investigate other modifiable factors, such as sleep patterns, smoking habits, and additional dietary elements, to further understand their impact on the mental health of older adults.
