By: Dr. Kathleen Regan, ND

How Fruits and Vegetables Can Improve Mood and Well-Being

In the coming decade, more attention will focus on the role of food in brain chemistry. Studies have shown that a higher intake of fruits and vegetables is good for mental health and is associated with a lower incidence of mood disorders and improved well-being. (1) The United Kingdom (UK) leads this research initiative, linking how what we eat influences how we feel. Increased consumption of fruits and vegetables plays an important role in improving mental well-being, with ongoing studies showing a strong relationship between diet and mood.

Benefits of Fruits and Vegetables in Diet for Better Mental Health

One of the more recent studies to come out of the UK looked at the relationship between well-being and the consumption of fruit and vegetables by drawing data from the UK Household Longitudinal Study (UKHLS), which includes information collected from 50,000 people between 2009 and 2017. In this ‘Lettuce Be Happy’ study, the authors concluded:

  • Increased fruit & vegetable consumption can enhance mental well-being.
  • Increasing how frequently you consume fruit and vegetables is as important as the overall quantity you consume.
  • The relationship between food and mental health is meaningful across different measures of well-being.

This study controlled for many variables, including age, gender, income, employment, etc. and the cause and effect between food and mood was still there! The authors noted that moving from unemployment to employment has an equivalent effect on life satisfaction as increasing consumption of fruits and vegetables by approximately 10.5 portions per day (2).

The findings of this study are not unique. A similar study from Australia in 2016 demonstrated that increased fruit and vegetable consumption was ‘predictive of increased happiness, life satisfaction, and well-being’; improvements occurred within 24 months (3).

What is shocking is how few fruits and vegetables the average person consumes. Statistics Canada reported in 2017:

  • Only 28.6% of Canadians aged 12 and older (roughly 8.3 million people) reported that they had consumed fruits and vegetables five or more times per day.
  • Since 2015, the proportion of Canadians reporting that they have consumed fruits and vegetables five or more times per day has been decreasing (31.5% in 2015 and 30.0% in 2016).
  • Females were more likely than males to report consuming fruits and vegetables five or more times per day (34.7%, 22.3%).

There is significant room for improvement when using diet for mental health and wellness. Research shows that increased fruit and vegetable consumption is key to improving mental well-being. But why are fruits and vegetables so important?

The ‘Lettuce Be Happy’ study highlights several reasons:

Antioxidants like vitamins C and E in fruits and vegetables help reduce oxidative stress and inflammation, both linked to depressive moods and poor mental health. B vitamins in green vegetables support mitochondrial function, reducing stress and anxiety disorders.

Eating raw fruits and complex carbohydrates increases brain serotonin levels, improving mental health. Consuming more fruits and vegetables may replace unhealthy options like processed foods and sugary drinks, which negatively affect mood. Studies indicate individuals who eat five or more servings of fruits and vegetables daily experience better mental health and reduced depression symptoms.

The authors suggest that future research should also consider the consumption of other foods, such as meat, sweets, and sugary drinks, as well as overall calories consumed. However, the focus should remain on increasing the intake of fruits and vegetables. Globally, experts recommend consuming 5–10 servings of fruits and vegetables daily, making up half of your plate.

In 2004, the World Health Organization (WHO) recommended a minimum of 400g of fruits and vegetables per day (around five servings), excluding starchy vegetables like potatoes. This has led to initiatives like the 5 A DAY campaign, encouraging increased fruit and vegetable consumption to support both physical and mental well-being. A 2017 meta-analysis even showed that doubling the intake to 800g or 10 servings daily offers greater protection against various health risks, including mental health disorders. (4)

Current research indicates that mental well-being improves in a linear relationship with the amount of fruits and vegetables consumed. While 5 A DAY is a good starting point, increasing daily intake can further improve both physical and mental health. (5)

What Does This Mean in Practical Terms?

  • 1 serving = 1 cup of raw, loosely packed fruits or vegetables, ½ cup of cooked or steamed vegetables, or 1 medium-sized piece of fruit.
  • Visualize your plate from an aerial view and aim to make 50% of it fruits and vegetables. This balance supports better mental well-being by incorporating nutrient-dense foods.
  • Prepare, prepare, prepare! Keep your fridge stocked with seasonal, delicious fruits and vegetables. Add dips or spices to enhance flavour and make it easier to stick to healthy habits.
  • Increasing your intake of fruits and vegetables, especially green leafy vegetables, helps improve mental health outcomes and supports overall well-being.

By following these tips, you’re taking a practical approach to improving both your physical and mental health with fruits and vegetables.

How Long Does It Take To Notice a Difference?

Some research suggests that it may take up to 24 months to fully experience the mental health benefits of increased fruit and vegetable consumption. However, in clinical practice, I have observed noticeable improvements in patients’ mental well-being within a much shorter period—often as early as 12 weeks. By consistently incorporating more fruits and vegetables, particularly raw foods and green leafy vegetables, into their diet, patients have reported a significant boost in mood and overall mental health. These early improvements are often linked to the essential nutrients that fruits and vegetables provide, which help support brain function and emotional regulation.

Improve Your Mental Health Naturally with Fruits, Vegetables, and Naturopathic Care

At Innate Wellness, we believe that better mental health starts with a holistic approach, including clinical nutrition and naturopathic treatments. Research shows that a diet rich in fruits and vegetables improves both physical and mental well-being, linking regular consumption to better mood and life satisfaction. Our services empower you to make natural choices for your mental health.

We provide personalized plans that help you incorporate more fruits and vegetables into your daily routine, supporting your body and mind.

Take the first step toward better well-being. Contact us to learn more about clinical nutrition and the benefits of fruits and vegetables for mental health.

References:

  1. Huang P, O’Keeffe M, Elia C, Karamanos A, Goff LM, Maynard M, Cruickshank JK, Harding S. Fruit and vegetable consumption and mental health across adolescence: evidence from a diverse urban British cohort study. Int J Behav Nutr Phys Act.2019 Feb 8;16(1):19. doi: 10.1186/s12966-019-0780-y. PubMed PMID: 30736801;PubMed Central PMCID: PMC6368762.
  2. Ocean N, Howley P, Ensor J. Lettuce be happy: A longitudinal UK study on the relationship between fruit and vegetable consumption and well-being. Soc Sci Med. 2019 Feb;222:335-345. doi: 10.1016/j.socscimed.2018.12.017. Epub 2019 Jan 7. PubMed PMID: 30626498; PubMed Central PMCID: PMC6381324.
  3. Mujcic R, J Oswald A. Evolution of Well-Being and Happiness After Increases in Consumption of Fruit and Vegetables. Am J Public Health. 2016 Aug;106(8):1504-10. doi: 10.2105/AJPH.2016.303260. PubMed PMID: 27400354; PubMed Central PMCID: PMC4940663.
  4. Agudo, A. 2005. Measuring intake of fruit and vegetables. Background Paper for the Joint FAO/WHO Workshop on Fruit and Vegetables for Health, 2004, Kobe, Japan. WHO, Electronic Resource
  5. Aune D, Giovannucci E, Boffetta P, Fadnes LT, Keum N, Norat T, Greenwood DC, Riboli E, Vatten LJ, Tonstad S. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies. Int J Epidemiol. 2017 Jun; 46(3):1029-1056. doi: 10.1093/ije/dyw319. Review. PubMed PMID: 28338764; PubMedCentral PMCID: PMC5837313.