Citrus fruits are among the top ten fruits that will aide in mental health. | Photo Credit: PASCAL POCHARD-CASABIANCA more-in A diet high in fresh fruits and vegetables may not only benefit your physical health but also your mental health, compared to cooked, canned and processed foods, a new study has found. According to the study on eating behaviour published in the journal, Frontiers in Psychology, the top 10 raw foods related to better mental health are carrots, bananas, apples, dark leafy greens like spinach, grapefruit, lettuce, citrus fruits, fresh berries, cucumber, and Kiwi fruit. The study investigated the differential association between intake of raw fruits and vegetables compared to processed (cooked or canned) fruits and vegetables, and mental health in young adults. “Controlling for covariates, raw fruit and vegetable intake (FVI) predicted reduced depressive symptoms and higher positive mood, life satisfaction, and flourishing; processed FVI only predicted higher positive mood,” stated the study. Researchers Kate L. Brookie, Georgia I. Best and Tamlin Conner from the University of Otago in Dunedin, New Zealand, surveyed more than 400 individuals from New Zealand and the U.S. aged 18 to 25 years. Participants were questioned on their mental health, and their consumption of raw, cooked or processed fruits and vegetables was assessed. Other mental health factors, such as sleep, exercise and chronic health conditions, were also studied. Food for thought The results showed that people who consumed more raw fruits and vegetables had lower mental illness symptoms, most commonly depression. They also had improved levels of psychological well-being, including positive mood and life satisfaction. However, these mental health benefits were dramatically reduced for those who consumed mainly cooked, canned and processed fruits and vegetables. Corroborating the findings, G. Gururaj, Professor and Head, Department of Epidemiology at NIMHANS, said there is a change in dietary habits and lifestyle among people with depression. “Their food consumption pattern changes drastically, and they either eat more or do not consume the required quantity. In such a scenario, raw fruits and vegetables provide them with the required nutrients as the enzymes are still active in raw food,” Dr. Gururaj said. Depression in the age group of 18-25 years is being increasingly recognised as a major mental health problem. Nutrition and Wellness Consultant Sheela Krishnaswamy said consumption of raw fruits and vegetables is good for both physical and mental health. “Although consuming cooked vegetables is good for your health, it is believed that cooking lowers the quality of certain nutrients, such as vitamin C, and kills enzymes that are essential for digestion. A combination of raw and cooked food is ideal for all,” she said.

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