Gut Has been linked to overall health for a long time, the importance underlines the good feeding.
A new study shows that eating citrus fruits, such as oranges, the Risk of depression With around 20% and experts say that it is due to the way it deals with the stomach.
The study, published in the Microbiome magazine, showed that the positive effects of citrus are linked to how the fruits influence the intestinal microbioma, including the bacteria that live in the stomach.
Oranges and other citrus can reduce the risk of depression by 20%, suggests a new study. (Istock)
The researchers analyzed data from the Nurses’ Health Study II (NHS2), which started in 1989 and followed chronic diseases under 100,000 women In the US, according to a press release.
The participants have provided information about their lifestyle, diet, medication use and health. They also gave relief samples for DNA analysis.
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“We have found that eating citrus can regularly lead to more than 20% reduction in the future risk of depression,” said author Raaj Mehta, MD, an instructor in medicine at the Harvard Medical School and Arts at Massachusetts General Hospital, to FOX News Digital.
“The eating of citrus was linked to a larger abundance of F. Prausnitzii, one intestinal bacterium That can make chemicals that stimulate the production of serotonin and dopamine, which can help you feel happier. “
Consuming citrus fruits is linked to a higher production of bacteria associated with ‘feel-good’ chemicals. (Istock)
Based on the abundance of these bacteria, researchers believe that there can be a connection between citrus fruits and improved mental health.
“If we look at the total fruit or fruit consumption of people, or other individual fruit such as apples or bananas, we see no relationship between intake and the risk of depression,” Mehta noted.
“We know that complex carbohydrates are better for our intestinal health than refined carbohydrates and sugar.”
The researcher said he was surprised by the finding.
“If you had asked me to call a ‘brain food’ before you started our studies, I would not have said oranges. I would probably have told you that we would find a signal for salmon or notes,” he shared.
In the future, oranges and other citrus can be investigated as part of larger strategies for depression management, but more research is necessary first, the scientist said. (Istock)
Citrus fruits are not the only food that can stimulate the health of the intestine, experts agree.
Food lots of fiber Just like vegetables, legumes and full grains are great for the intestines, according to registered dietician nutritionist Tanya Freirich, who is located in Charlotte, North Carolina.
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“We know that complex carbohydrates are better for our intestinal health than refined carbohydrates and sugar, and that whole foods are more useful than processed foods,” she said Fox News Digital.
Foods that contain probiotics are also beneficial for intestinal health, according to the expert. These can be yogurt, kombucha and other fermented food.
Foods with high fiber -like vegetables, legumes and full grains are great for the intestine, according to a registered dietic nutritionist. (Istock)
Citrus can be included in the diet in many ways, Freirich said.
“Eat an orange like a snack, add lemon or lime juice to marinate your fish or animal proteins for dinner, or add grapefruit pieces to a salad,” she suggested.
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This does not mean that those who are already about mental health treatments Dump their instructions For a grapefruit, however.
“It is difficult to compare the effectiveness of citrus with traditional antidepressants (such as SSRIs),” said Mehta.
“We are talking about preventing depression, and those medicines are usually used to treat depression as soon as a person already experiences it.”
“It is difficult to compare the effectiveness of citrus with traditional antidepressants (such as SSRIs),” the researcher said. (Istock)
The study had some limitations, the researcher acknowledged.
“Our studies were only conducted among women, but there is no reason why this would not Apply for men Also, “he said Fox News Digital.” We found no evidence that age, diet and lifestyle meaningly influence our findings. “
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Although the results do not prove that eating citrus depression occurs, researchers noted that the biggest advantage is seen with about one portion of citrus per day – about one medium orange.
“Because eating fruit and vegetables is generally good for you, I like to enjoy my daily orange,” he shared with Fox News Digital.
“It is difficult to compare the effectiveness of citrus with traditional antidepressants.”
In the future, citrus consumption can be investigated as part of larger strategies for depression, but more research is needed before such a conclusion is drawn, according to Mehta.
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“If you feel happy in the short term, why can’t you feel happy in the short term, such as Citrus – ‘Mood Foods’ – you feel happier in the long term?”
