Micronutrients and Mental Health: How Fruits Protect Your Mental Health

The idea that nutrition influences our mood is not new. But only in recent years have researchers found out more precisely which micronutrients - such as vitamins, trace elements, and secondary plant substances - actually play a direct role in mental health. And they show: Healthy eating is an underestimated helper.

Because our brain needs more than just sugar or calories - it needs specific building materials and protective factors to stay in balance. Without these, the long-term risk of depression, anxiety, or chronic stress can increase.

Depression is not uncommon

Lack of interest, general decline in performance, inner restlessness, physical discomfort, loss of appetite, and sleep disturbances - depression and depressive disorders manifest in various forms. Nevertheless, they are still among the most underestimated illnesses. An estimated 350 million people worldwide suffer from them. In Germany, the prevalence of depression is even slightly higher than the European average (6.6 percent), at 9.2 percent, as shown by the results of the European Health Interview Surveys (EHIS). Particularly in winter, many people experience a seasonal depressive mood. But how does this happen?

Happiness hormones need nutrients

Crises, losses, chronic stress, a difficult childhood, and even a genetic predisposition can trigger a lack of chemical messengers - neurotransmitters - in the brain. These neurotransmitters, such as the "happiness hormones" serotonin and dopamine, are involved in the transmission of nerve impulses. However, if there is a lack of nutrients (e.g. tryptophan, micronutrients), the body can no longer produce enough neurotransmitters, which can lead to a mental imbalance. A diet with healthy foods can provide these nutrients and thus positively influence the biochemistry in the brain, as a new long-term study shows.

Is fruit healthier than vegetables?

While the effects of consuming enough fruits were surprisingly significant, it is surprising that no major effects could be observed with vegetables. The researchers explain that fruits in general have a high content of antioxidants and anti-inflammatory micronutrients, such as Vitamin C and flavonoids, which can reduce oxidative stress and decrease inflammatory processes in the body - both processes that are associated with the development of depression. Vegetables also naturally contain these micronutrients, but compared to fruits, they are rarely consumed raw. Cooking destroys some micronutrients, especially Vitamin C and B vitamins, or washes them out into the water. Others have their bioavailability, i.e. their ability to be absorbed into the body, altered, such as valuable glucosinolates from cabbage. Heating destroys their enzyme myrosinase, which drives the conversion into the active form. 

What does this mean for us?

1. Anti-inflammatory components and antioxidants from our foods, such as Vitamin C, Vitamin E, and others, appear to reduce processes that contribute to the development of depression.

2. Many of these protective vitamins are heat-sensitive - therefore, foods rich in micronutrients should be consumed raw more often or prepared gently.

SMILES Study: Nutrition as Therapy for Depression

Another comprehensive study². One study that has investigated the relationship between psyche and nutrition is the SMILES study (2017) by Felice Jacka. In this study, depressive patients were divided into two groups: one group received targeted nutritional counseling with a Mediterranean, nutrient-rich diet - lots of fruits, vegetables, whole grains, and healthy fats. The control group received social support but no dietary changes.

Your result: After 12 weeks, the mental state of the nutrition group improved significantly more than that of the control group. In some cases, their mental distress completely disappeared.

The study illustrates: Healthy nutrition can not only prevent, but also actively support the treatment of depression - a strong argument for the protective effect of micronutrients and fruits for the mind.

Conclusion:

Our mental health is closely linked to a balanced supply of micronutrients - and fruits and vegetables play a crucial role in this. Since many of these vitamins and plant compounds are heat-sensitive, it is worthwhile to consume fruits and vegetables as raw or gently prepared as possible. By consciously choosing our diet, we can actively contribute to better mental health and well-being.