As society ages, symptoms of depression in the elderly are also increasing. Symptoms of depression in old age include feelings of sadness, lack of pleasure, cognitive processing delays, and decreased voluntary activity, often accompanied by poor appetite, insomnia, decreased concentration, and increased fatigue.

According to a study published in the Journal of Nutrition, Health and Aging, sufficient fruit intake during middle age can help alleviate symptoms of depression in old age.

 

The National University of Singapore Yong Loo Lin School of Medicine (NUS Medical School) conducted a longitudinal study over approximately 20 years on 13,738 participants from a large population-based Chinese health study in Singapore. In the early stage of the study, between 1993 and 1998, when the average age of participants was 51, they were asked to complete a questionnaire about how frequently they consumed 14 types of fruits and 25 types of vegetables daily. When the participants' average age was 73 between 2014 and 2016, depression symptoms were assessed using the standard test (Geriatric Depression Scale), and 3,180 participants (23.1%) who reported having five or more symptoms were considered to have depression.

Research results showed that participants who consumed a lot of fruit during childhood were less likely to experience symptoms of depression in old age. After adjusting for potentially confounding factors such as medical history, smoking status, physical activity level, sleep duration, and aging-related factors, it was found that high fruit intake (excluding vegetables) was gradually associated with a reduced likelihood of depression symptoms.

 

The association between fruit and depression has been found to be related to the high levels of antioxidants and anti-inflammatory micronutrients (e.g., vitamin C, carotenoids, flavonoids) contained in fruit, which can reduce oxidative stress and suppress the body's inflammatory processes that may influence the development of depression. In contrast, vegetable intake appears to be unrelated to the likelihood of depressive symptoms.

 

Professor Ko Won-pu of the NUS Medical School's Healthy Longevity Transition Research Program said, "Our research emphasizes the importance of fruit consumption as a preventive measure against age-related depression. In our study population, participants who ate fruit more than three times a day could reduce the likelihood of age-related depression by at least 21% compared to those who ate less than once a day."

 

He said, "Eating 1-2 servings of fruit after each meal can achieve this, and there is no difference in results between fruits with high and low glycemic indices," and added, "People with diabetes can choose fruits with low glycemic indices that do not raise blood sugar as much as fruits with high glycemic indices."

 

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You already know that you should always eat vegetables and fruits frequently.

You should eat fruit before meals rather than after.

 

For those managing blood sugar levels, especially fruits,

You have to be careful.

 

I do take vitamin supplements, but

Since food intake is also important, as long as it's not excessive

It seems like it will be very helpful for health.

 

Even those who do not eat fruits and vegetables,

Gradually get used to the habit of eating.