Are you the 9 in 10 Australians not eating enough vegetables each day or the 1 in 2 not enjoying the recommended servings of fruit daily? The health benefits of including enough of these two food groups in your day is long listing from optimal immune system function, healthy weight, reduced risk of chronic diseases like cancer, type two diabetes and heart disease just to name a few. If you have not been motivated by these facts then this recent study may be the missing motivation you need.
A study of Australians found that those who included more fruit and vegetables in their diet felt decreased levels of stress. What you eat impacts you mental wellness and this is one of the first studies suggesting a link between fruit and vegetables and stress levels.
This study investigated the link between fruit and vegetable consumption in over 8,600 Australians between the age of 25-91 years old. The results concluded that those who ate less than 230g of fruit and vegetables each day had a 10% higher level of stress than those who enjoyed 470g or more of fruit and vegetables daily.
75g serve of vegetables serve are approximately:
- 1/2 cup cooked vegetables
- 1 cup of salad vegetables
- 1/2 medium sweet potato or potato
- 1 medium sized tomato
- 1/2 cup sweet corn
- 1/2 cup of legumes or beans
150g of fruit is approximately:
- 1 medium sized fruit like an apple, pear, banana or orange
- 2 smaller sized pieces of fruit like kiwi fruit, apricots, or plums
- 1 cup of canned fruit with no added sugar
The mechanism of fruit and vegetable to help reduce your levels of stress is suggested to be due to the antioxidant and anti-inflammatory properties. Nutrients like carotenoids, vitamins, minerals, phytochemicals and flavonoids. Chronic inflammation is linked to lower mental health status, promoting increases states of stress, anxiety and depression.
Some easy ways you can add more fruit and vegetables to your day include:
- Adding some sliced apple, pear or banana to your cereal in the morning.
- Snack on an apple or banana with a tablespoon of peanut butter or cheese.
- Halve the amount of meat in your spaghetti sauce and replace with vegetables like mushrooms and eggplant.
- Try a vegetable or fruit smoothie.
- Add some sliced banana to your peanut butter sandwich.
- Try mixing in some berries to your yoghurt.
- Snack on some vegetable sticks with hummus.
Take home message If your mental state is one of constant stress you may have the answer right in the palm of your hands. Fruit and vegetables should have capes and a mask, they provide so many powerful health benefits for your body.
Reference:
- Simone Radavelli-Bagatini, Lauren C. Blekkenhorst, Marc Sim, Richard L. Prince, Nicola P. Bondonno, Catherine P. Bondonno, Richard Woodman, Reindolf Anokye, James Dimmock, Ben Jackson, Leesa Costello, Amanda Devine, Mandy J. Stanley, Joanne M. Dickson, Dianna J. Magliano, Jonathan E. Shaw, Robin M. Daly, Jonathan M. Hodgson, Joshua R. Lewis. Fruit and vegetable intake is inversely associated with perceived stress across the adult lifespan. Clinical Nutrition, 2021; 40 (5): 2860 DOI: 10.1016/j.clnu.2021.03.043
