It’s a type of citrus.
An estimated 280 million people worldwide are affected by clinical depression, a mental health condition that impacts mood and self-perception. Several factors can contribute to depression, such as genetics, hormonal changes, chronic illnesses, and prolonged stress. Previous studies suggest that lifestyle choices, including physical activity, good sleep, stress management, and a balanced diet, can lower the risk of developing depression.
Recent research published in Microbiome identified oranges as a potential food that could help reduce the risk of depression. The study, which analyzed data from over 32,000 middle-aged women who participated in the Nurses’ Health Study II between 2003 and 2017, found a connection between the consumption of citrus fruits and an increased presence of 15 beneficial gut bacteria, including Faecalibacterium prausnitzii. This bacterium is known to help reduce inflammation, support the immune system, and aid in treating conditions like irritable bowel disease (IBD), obesity, and type 2 diabetes.
The study’s findings suggest that eating one medium orange a day may lower the risk of depression by up to 20%. Interestingly, the positive effect seemed specific to citrus fruits, as no similar relationship was observed with other fruits like apples or bananas. A separate validation of these findings in men through the Men’s Lifestyle Validation Study also showed a lower presence of F. prausnitzii in participants with depression.
Experts believe that F. prausnitzii may impact depression by influencing neurotransmitters like serotonin and dopamine, which are crucial for mood regulation. These neurotransmitters are also involved in digestive processes and can travel to the brain to enhance mood. Dr. Gary Small, an expert in behavioral health, noted that this research highlights the connection between the gut microbiome and brain health, supporting the idea that diet can play a significant role in mental well-being.
While this study offers promising insights into how dietary changes may help prevent depression, further research is needed to confirm these findings. Experts emphasize the potential of using natural, dietary interventions to reduce the need for medication in treating or preventing depression. Dr. Rudolph Bedford, a gastroenterologist, highlighted the importance of continued research into the microbiome, as it regulates various aspects of the body, including brain function.
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