What you eat can affect how you feel. A new study suggests that eating more citrus fruits—like oranges and grapefruits—might help lower the risk of depression. And the secret may lie in your gut!
The Link Between Citrus and Mental Health
Researchers studied over 32,000 women for nearly 20 years and found that those who ate more citrus had a 22% lower risk of developing depression. That’s a big deal!
But why? Citrus fruits contain special plant compounds, called flavonoids (like naringenin), which may help support brain health. The study also found that eating more citrus was linked to higher levels of a "good" gut bacteria called Faecalibacterium prausnitzii (let’s just call it F. prausnitzii for short).
How Your Gut Affects Your Mood
Scientists have discovered that the gut and brain are closely connected. The bacteria living in your gut help produce important brain chemicals like serotonin and dopamine, which affect mood.
The study found that people with depression had less F. prausnitzii in their gut. This bacteria plays a key role in producing S-adenosyl-L-methionine (SAM), a compound that helps regulate mood. In fact, SAM is sometimes used as a supplement to treat depression.
What This Means for You
While eating more citrus won’t replace therapy or medication, it could be a simple and natural way to support your mental well-being.
Easy Ways to Add More Citrus to Your Diet
1. Eat an orange or grapefruit as a snack.
2. Add lemon or lime juice to your water or tea.
3. Use citrus zest in salads, soups, or desserts.
4. Make fresh orange or grapefruit juice at home.
The Bigger Picture
A healthy gut supports a healthy brain! Along with citrus, try eating more fiber-rich foods like whole grains, nuts, and vegetables to help feed good bacteria. Avoiding too many processed foods and sugar can also help keep your gut happy.
Final Thoughts
This exciting research shows that something as simple as eating more citrus fruits could play a role in mental health. It’s another reason to enjoy nature’s sweet and tangy treats!
Samuthpongtorn, C., Chan, A.A., Ma, W. et al. F. prausnitzii potentially modulates the association between citrus intake and depression. Microbiome 12, 237 (2024). https://doi.org/10.1186/s40168-024-01961-3
