Depression can affect anyone. Annually, more than 20 million adults in the U.S. experience a depressive episode, defined as a period of at least two weeks when your mood is lower than normal, you lose interest in enjoyable activities, or you have problems with sleep, eating, self-worth, and more.
Mood disorders can’t always be prevented, especially since there are genetics and biological components to depression. But when it comes to what you can do, lifestyle does go a long way — including what you eat.
So while you can’t design a depression-proof diet, science shows us that there are some foods you can make sure to get into your daily routine to perk up your mood. One of those? A variety of delicious, juicy fruits.
Can Eating Fruit Lower Your Risk of Depression? Here’s What The Research Says
When it comes to eating fruit for reduced risk of depression, there’s a lot of evidence suggesting a positive outcome. Here’s how we know: Research published in The Journal of Nutrition, Health and Aging in 2024 looked at adults who were 52 years old, on average, analyzing their consumption of fruits and vegetables. Twenty years later, when they were 72 years old, on average, researchers followed up, evaluating them with a validated depression scale.
The results? People in the highest category of fruit intake (515 grams per day) had a 29% lower risk of having depressive symptoms compared to those who ate the least amount (160 grams per day). To put that amount in perspective, one medium apple is 200 grams, and a cup of raspberries is 150 grams. You’d need about 2.5 to 3.5 servings of fruit to hit this mark.
Fruits are packed with antioxidants and anti-inflammatory micronutrients, the researchers say. Vitamin C, carotenoids, and flavonoids are some of the nutrient mood-regulating superstars. These nutrients quash cell-damaging free radicals to keep inflammation at bay, which is linked to depression.
Even better, the research identified the healthiest fruits that had the biggest positive impacts on mood. Ahead, how to get more of each in your diet.
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The Top Fruits For Enhanced Mood, According to Science
Oranges and Tangerines
These juicy fruits are packed with vitamin C, a nutrient that may help to improve mood and mental health. Pair an orange or tangerine with a handful of nuts or an ounce of cheese like cheddar or Swiss for a balanced snack. You can also top a salad with segments of these citrus fruits for a bright and juicy lunch.
Bananas
Bananas contain tryptophan, an amino acid that helps your brain make the mood-regulating neurotransmitter serotonin. Bananas are great sliced atop nut butter toast, added to overnight oats for sweetness, and, when frozen and blended, make a great fro-yo (aka nice cream).
Papaya
Papayas are also jam-packed with vitamin C and antioxidants, nutrients with reported mood and antidepressant effects, according to research. Slice in half, scoop out the seeds, remove the skin, and chop the fruit into cubes. Eat as-is or squirt with lime and sprinkle with salt for a snack. You can also use a halved and seeded ripe papaya as a “boat” for yogurt or cottage cheese bowls. Dig your spoon in and get a bite of both!
Watermelon
Watermelon makes a perfect refreshing treat — and it happens to be rich in lycopene, a powerful antioxidant. It’s sweet enough to be a summertime dessert, and the fruit shines as a yummy drink when blended. Add watermelon chunks to feta, cucumber, red onion, and mint for a side dish.
Fruit vs. Veggies: Which is Better?
In that study above, researchers didn’t find an association between vegetables and the risk of depression, but that doesn’t mean veggies aren’t bonafide mood boosters.
Other research has found the benefits for both fruits and veggies for mental and emotional wellbeing. For example, a study on more than 4,200 young female adults in Australia found that eating at least four servings of fruit a day and five servings of veggies a day corresponded to a 25 and 19 percent lower risk of depression, respectively, compared to those who ate one or less serving per day.
The authors add some additional insight as to why produce supports mental health. Fruits and veggies contain a range of B vitamins, which are nutrients that help produce neurotransmitters that aid in brain function and stabilize your mood.
Finally, another study worth mentioning is a review in the journal Nutrients published in 2020. Although more quality data is needed, the authors looked at 61 studies and concluded that fruit and veggie intake was also linked to:
- Higher levels of optimism
- Better self-efficacy
- Less psychological distress
- Less depressive symptoms
Standout good mood produce picks included berries, citrus, and green leafy veggies like spinach. Add in more of these by tossing raspberries and blackberries onto a yogurt parfait or stirring spinach into soups, scrambled eggs, or pasta dishes, or blending into smoothies.
The Takeaway
When it comes to eating more foods to lower depression risk, fruit and veggies are at the top of the charts. Rich in antioxidants, vitamins, minerals, and various phytochemicals, research shows a strong correlation between increased intake and enhanced mood. The best part? The study’s findings held true for fresh, dried, juiced, frozen, and canned fruits and veggies. So, while it’s a good idea to make most of your intake from fresh sources — many times, these have a lower calorie density or lack of added ingredients — you can supplement them with other sources that you really enjoy. Because getting more of these good-mood fruits and veggies into your diet means choosing the variety and preparation that you love and will look forward to.
