New research from Edith Cowan University (ECU) shows that diets rich in fruits and vegetables are associated with lower stress levels. The study drew on data from more than 8,600 Australians aged 25 to 91 in the Baker Heart and Diabetes Institute's Australian Diabetes, Obesity and Lifestyle (AusDiab) Study.
Those consuming at least 470 grams of fruits and vegetables daily reported 10% less stress than individuals eating under 230 grams. This finding supports the World Health Organization (WHO) guideline of at least 400 grams per day.
Lead researcher and PhD student Simone Radavelli-Bagatini from ECU's Institute for Nutrition Research notes that the results strengthen evidence tying nutrient-dense diets to better mental wellbeing.
“We found that people with a higher intake of fruits and vegetables are less stressed than those with a lower intake, suggesting that diet plays a key role in mental well-being,” said Ms. Radavelli-Bagatini.
A Growing Concern
Mental health challenges are rising in Australia and worldwide. About one in two Australians will experience a mental health issue in their lifetime, and globally, one in 10 people lives with a mental disorder. Ms. Radavelli-Bagatini explains that while some stress is normal, prolonged exposure can harm mental health.
“Prolonged and unmanaged stress can lead to a range of health problems, including heart disease, diabetes, depression and anxiety, so we need to find ways to prevent and potentially alleviate mental health problems in the future,” she said.
The benefits of healthy eating are well-established, yet only half of Australians meet the two daily fruit servings recommendation, and fewer than one in 10 achieve five vegetable servings.
“Previous studies have shown the link between fruit and vegetable consumption and stress in younger adults, but this is the first time we have seen comparable results in adults of all ages,” said Ms. Radavelli-Bagatini.
“The study findings highlight the importance for people to have a diet rich in fruits and vegetables to potentially minimize stress.”
Food and Mood
While the exact mechanisms remain under investigation, Ms. Radavelli-Bagatini points to key nutrients as likely contributors.
“Fruits and vegetables contain important nutrients such as vitamins, minerals, flavonoids and carotenoids that can reduce inflammation and oxidative stress and thereby improve mental well-being,” she said.
“Inflammation and oxidative stress in the body are recognized factors that can lead to increased stress, anxiety and low mood.”
“These findings stimulate more research into nutrition and specifically which fruits and vegetables offer the most benefits for mental health.”
The research forms part of ECU's newly launched Institute for Nutrition Research, focused on how nutrition can prevent and manage chronic conditions.
"Fruit and vegetable intake is inversely related to perceived stress throughout an adult's lifespan," was published in Clinical Nutrition.
