Eating a diet rich in fruits and vegetables is linked to lower stress, according to new research from Edith Cowan University (ECU).
The study examined the link between fruit and vegetable intake and stress levels in more than 8,600 Australians aged 25 to 91 who participated in the Australian Diabetes, Obesity and Lifestyle (AusDiab) Study from the Baker Heart and Diabetes Institute.
The study found that people who ate at least 470 grams of fruits and vegetables per day had 10 percent lower stress levels than those who ate less than 230 grams. The World Health Organization (WHO) recommends consuming at least 400 grams of fruits and vegetables per day.
Lead researcher Simone Radavelli-Bagatini, a PhD candidate at ECU’s Nutrition Research Institute, said the study strengthens the link between a diet rich in fruits and vegetables and mental well-being.
“We found that people who ate more fruit and vegetables were less stressed than those who ate less, suggesting that diet plays an important role in mental well-being,” Ms Radavelli-Bagatini said.
A growing problem
Mental health conditions are a growing problem in Australia and around the world. Almost one in two Australians will experience a mental health problem in their lifetime. Globally, approximately 1 in 10 people live with a mental health disorder.
According to Ms. Radavelli-Bagatini, some stressors are considered normal, but long-term exposure can significantly affect mental health.
“Long-term and uncontrolled stress can lead to a variety of health problems including heart disease, diabetes, depression and anxiety so we need to find ways to prevent and potentially alleviate future mental health problems,” Ms Radavelli-Bagatini said.
The benefits of a healthy diet are well known, but only 1 in 2 Australians eat the recommended two servings of fruit a day and less than 1 in 10 eat the recommended five servings of vegetables a day.
“Previous studies have shown links between fruit and vegetable consumption and stress in young adults, but this is the first time we see similar results in adults of all ages,” said Ms Radavelli-Bagatini.
“The research findings emphasize that it is important for people to have a diet rich in fruits and vegetables to reduce potential stress.”
Diet and Mood
While the mechanisms behind how fruit and vegetable consumption affect stress are still unclear, Ms Radavelli-Bagatini said key nutrients may be a factor.
“Vegetables and fruits contain important nutrients such as vitamins, minerals, flavonoids and carotenoids that can reduce inflammation and oxidative stress and therefore improve mental well-being,” he said.
“Inflammation and oxidative stress in the body are recognized factors that can lead to stress, anxiety and low mood.”
“These findings encourage further research into diet and specifically which fruits and vegetables provide the greatest mental health benefits.”
The research is part of ECU’s recently launched Institute for Nutrition Research, which aims to investigate how nutrition can help prevent and treat chronic health conditions.
published ‘Fruit and vegetable intake is inversely associated with perceived stress across the adult lifespan’ Nutrition through treatment.