Eating a diet rich in fruits and vegetables has been linked to less stress, according to new research from Edith Cowan University (ECU). The study examined the association between fruit and vegetable intake and stress levels in more than 8,600 Australians aged between 25 and 91 who participated in the Baker Heart and Diabetes Institute's Australian Diabetes, Obesity and Lifestyle (AusDiab) Study.
The findings showed that people who ate at least 470 grams of fruits and vegetables daily had 10 percent less stress than people who consumed less than 230 grams. The World Health Organization (WHO) recommends eating at least 400 grams of fruit and vegetables per day.
Lead researcher, PhD student Simone Radavelli-Bagatini of ECU's Institute for Nutrition Research, said the study strengthens the link between diets rich in fruits and vegetables and mental wellbeing.
“We found that people with a higher intake of fruits and vegetables are less stressed than those with a lower intake, suggesting that diet plays a key role in mental well-being,” said Ms Radavelli-Bagatini.
A growing problem
Mental health problems are a growing problem in Australia and around the world. About one in two Australians will experience a mental health problem during their lifetime. Worldwide, about 1 in 10 people live with a mental disorder. According to Ms. Radavelli-Bagatini, some stress is considered normal, but prolonged exposure can have a significant impact on mental health.
“Prolonged and unmanaged stress can lead to a range of health problems, including heart disease, diabetes, depression and anxiety, so we need to find ways to prevent and potentially alleviate mental health problems in the future,” said Ms Radavelli-Bagatini.
The benefits of a healthy diet are well known, but only 1 in 2 Australians eat the recommended two servings of fruit per day and less than 1 in 10 eat the recommended five servings of vegetables each day.
“Previous studies have shown the link between fruit and vegetable consumption and stress in younger adults, but this is the first time we have seen comparable results in adults of all ages,” said Ms Radavelli-Bagatini.
“The study findings highlight the importance for people to have a diet rich in fruits and vegetables to potentially minimize stress.”
Food and mood
While the mechanisms behind how fruit and vegetable consumption influence stress are still unclear, Ms Radavelli-Bagatini said key nutrients may be a factor.
“Fruits and vegetables contain important nutrients such as vitamins, minerals, flavonoids and carotenoids that can reduce inflammation and oxidative stress and thereby improve mental well-being,” she said.
“Inflammation and oxidative stress in the body are recognized factors that can lead to increased stress, anxiety and low mood.”
“These findings stimulate more research into nutrition and specifically which fruits and vegetables offer the most benefits for mental health.”
The research is part of ECU's recently launched Institute for Nutrition Research, which aims to explore how nutrition can help prevent and treat chronic health conditions.
"Fruit and vegetable intake is inversely related to perceived stress throughout an adult's lifespan," was published in Clinical Nutrition.
