An apple a day may keep the doctor away, but eating another type of fruit could beat the blues.
Such were the findings of a recent study, at least: Published in Microbiome, the Harvard professor-led research examined how citrus fruit like lemons and grapefruits potentially combat depression due to their influence on gut bacteria.
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Eating This Fruit Could Decrease Your Depression Risk By 22%
Good news for orange enthusiasts: After analyzing data from over 32,000 participants, the study found that people who ate more citrus had a 22% lower risk of depression than those who ate less.
While oranges and grapefruits are delicious, that’s not the (only) reason people who ate them felt happier. According to the researchers, citrus eaters had higher levels of the “good” bacteria, F. prausnitzii, in their guts, while individuals who reported depression had much lower levels in theirs.
Related: This Controversial Beverage Is Actually Good for Your Gut Health
Why Does Gut Bacteria Matter?
Also found in kiwi, raisins, blueberries and prebiotic foods, F. prausnitzii is known for combatting inflammation, boosting gut health, and according to some research, even preventing and treating some types of cancer. And now, thank to this updated research, it seems to play an essential role in balancing moods, too.
Based on this study, it’s likely because F. prausnitzii in the gut produces S-adenosyl-L-methionine (SAMe), a compound that helps serotonin and dopamine production. Better production of these neurotransmitters means better mood regulation over all.
Need a quick recap? Basically, the less citrus participants ate, the less “good” bacteria in their guts, which meant they had less SAMe productions. Lower SAM means lower serotonin and dopamine levels, which put individuals at a higher risk for depression and/or mood disorders.
Related: Eating This Food Daily Could Cut Your Risk of Colon Cancer by 20%
How to Boost Your Mood With Food
Now that we know how much SAMe from citrus combats depression, here’s a more comprehensive list of foods high in methionine, which get converted into SAMe, that can help boost your mood. Bon appétit!
- Orange
- Grapefruit
- Kiwi
- Cauliflower
- Broccoli
- Eggs (especially egg whites)
- Meat (beef, chicken, pork, and turkey)
- Fish (salmon, cod, canned tuna)
- Milk and cheese
- Nuts and seeds
- Beans and lentils
- Grains
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Sources
- F. prausnitzii potentially modulates the association between citrus intake and depression. Microbiome.
- Faecalibacterium prausnitzii is an anti-inflammatory commensal bacterium identified by gut microbiota analysis of Crohn disease patients. Proceedings of the National Academy of Sciences of the United States of America.
- The importance of Faecalibacterium prausnitzii in human health and diseases. New Microbes and New Infections.
- Faecalibacterium prausnitzii Ameliorates Colorectal Tumorigenesis and Suppresses Proliferation of HCT116 Colorectal Cancer Cells. Biomedicines.
- Alter between gut bacteria and blood metabolites and the anti-tumor effects of Faecalibacterium prausnitzii in breast cancer. BMC Microbiology.
- S-Adenosylmethionine (SAMe) for Neuropsychiatric Disorders: A Clinician-Oriented Review of Research. The Journal of Clinical Psychiatry.
- Neurotrophins Role in Depression Neurobiology: A Review of Basic and Clinical Evidence. Current Neuropharmacology.
- Methionine Food List. Texas Children’s Hospital.
- S‐adenosylmethionine: A metabolite critical to the regulation of autophagy. Cell Proliferation.
