London [UK]August 10 (HBTV): Drinking a daily glass of 100% fruit juice or juice may help you improve more than just eating fruit. In a small four-week trial, participants who added one of these items to a healthy diet showed significantly lower depression scores, suggesting that simple dietary change can also support mental health.
Drinking a daily glass of 100% fruit juice or juice as part of the UK’s 5-day guidelines may help support mental health, according to research by Newcastle University in the UK.
In a randomized controlled trial, adults who normally ate relatively small amounts of fruit and vegetables received support to increase their intake. Some participants were also asked to include one cup of fruit juice or smoothie each day as they worked toward their 5-a-day goal.
After four weeks, both groups increased their intake of fruits and vegetables. However, participants who drank fruit juice or juice also reported lower depression scores.
The peer-reviewed findings were published in the British Journal of Nutrition and funded by the Center for Fruit Juice Science. The findings add to evidence that relatively simple and practical dietary changes may have mental health benefits, the researchers said.
According to ScienceDaily, Dr. Courtney Neal, who completed the study while at Newcastle University and is now at the University of Liverpool, said: “While most people know that eating 5 meals a day can be good for your health, many people struggle with it.”
“Our trial showed that when people who eat low amounts of fruit and vegetables were provided with targeted financial and educational support to address common barriers to eating 5 a day, they were able to make meaningful changes to their diet. We found that simple, cost-effective solutions, such as drinking a small glass of 100% fruit juice or a smoothie daily, can help people reach their daily food allowance, with potential mental health benefits.”
Reach the goal of 5 a day
Eating the recommended amounts of whole fruits and vegetables has been associated with a lower risk of chronic disease and improved long-term health. Despite these benefits, less than one in five (17%) of UK adults and only one in 10 teenagers currently meet the recommendation of eating 5 meals a day.
Everyone who participated in the four-week trial ate two or fewer servings of fruits and vegetables per day when the study began. Participants received support designed to help them increase their intake to 5 per day.
Some participants were instructed to achieve this goal by using whole fruits and vegetables alone. Others increased their intake of whole fruits and vegetables while drinking one cup of fruit juice or smoothie each day.
The researchers assessed changes in mood using validated questionnaires that measure symptoms of anxiety and depression. Participants who consumed fruit juice and smoothies along with whole fruit had lower depression scores than the control group.
Their scores were 2.52 points lower on a 27-point scale, a difference the researchers described as modest but statistically significant.
Fiber intake also increased
Dietary recalls completed during the study indicate that both groups increased their daily fiber intake by an estimated 8-10 grams.
This result indicates that adding juice did not prevent participants from adding other high-fiber fruits and vegetables to their diets.
According to ScienceDaily, the study included 42 participants. Despite concerns about the sugar content of fruit juice, researchers found no negative effects on markers of metabolic health after four weeks among those who consumed fruit juice or smoothies as part of the intervention.
Dr Oliver Shannon, lecturer in nutrition and ageing at Newcastle University and one of the study’s senior authors, said: ‘Given ongoing cost-of-living pressures in the UK, the price of fresh produce is often a barrier to people trying to eat more fruit and vegetables. Our study shows that drinking a daily glass of fruit juice or juice can be part of the solution and help people reach their daily fruit and vegetable intake goals.
“The finding that fruit juice drinkers had reduced depression scores is promising and deserves further exploration, especially in individuals with poor mental health.” It supports studies that indicate improved brain blood flow and cognitive function after people drink citrus juices. He added, as quoted by ScienceDaily, that simple dietary changes – such as increasing fruit intake, including through a glass of juice daily – can play a role in supporting mental health.
How was the study conducted?
The four-week trial included 42 people who ate two or fewer servings of fruits and vegetables per day at the beginning of the research. Participants were randomly assigned to one of three groups.
The first group included 14 people who served as a control group and were asked to continue eating their usual diet.
A second group of 14 participants received support to increase their fruit and vegetable intake to 5 servings per day using only whole fruits and vegetables.
The remaining 14 participants were also encouraged to reach 5 servings per day through whole fruits and vegetables, but in addition to this they consumed 1 cup of fruit juice or a smoothie each day.
All three groups received £10 per week. Participants in Groups 2 and 3 were also provided with educational materials intended to help them make the recommended dietary changes.
The researchers assessed participants’ mood using validated questionnaires for anxiety (GAD-7 – Generalized Anxiety Disorder-7) and depression (PHQ-9 – Patient Health Questionnaire-9).
The fruit juice and smoothie group had statistically significant reductions in depression markers compared to the control group. Scores were 2.52 points lower on a 27-point scale in the fruit juice group versus the control group, with an adjusted mean score of 5.45 in the control group and 2.93 among participants who included fruit juice.
Participants also completed four food recalls during the study describing what they ate in the previous 24 hours. Based on these records, it is estimated that both intervention groups increased their daily fiber intake by 8-10 grams. (that I)
