A recent study suggests that drinking a daily glass of fruit juice or smoothie may have a positive effect on mood and help reduce symptoms of depression, when combined with a diet rich in fruits and vegetables.
The study, led by researchers from Newcastle University, found that people who committed to eating five portions a day of fruits and vegetables, with the addition of a glass of natural juice or a smoothie, showed a marked improvement in indicators of anxiety and depression compared to others.
In contrast, this improvement was not seen in those who increased their consumption of fruits and vegetables only, without consuming juice or smoothies.
The study involved 42 adults who typically consumed two or fewer servings of fruits and vegetables daily. Twenty-eight of them were asked to increase their intake to five servings per day for four weeks, while 14 participants continued their usual diet.
Of the group that changed their diet, nearly half of the participants drank a daily glass of fruit juice or smoothie, with all participants receiving weekly financial support and educational materials to help them improve their eating habits.
The results showed that those who consumed juice or smoothies in addition to a healthy diet recorded a decrease of approximately 3 points in depression indicators compared to the other groups.
The study's lead researcher, Dr. Courtney Neal, said that many people are aware of the importance of eating fruits and vegetables, but they struggle to adhere to the daily recommendations, noting that simple solutions such as a glass of natural juice or a smoothie daily may help achieve this.
The researchers also explained that these results are preliminary but promising, especially since no negative effects were recorded on metabolic health indicators among those who consumed the juice daily, despite its containing natural sugars.
In a related context, co-author Dr. Oliver Shannon pointed out that the high cost of fruits and vegetables may pose a barrier for many, considering that introducing natural juices into the diet may be a practical option to improve both nutritional consumption and mental health.
These results are consistent with previous studies that have linked higher consumption of fruits and vegetables to improved mental health, including a study involving thousands of children, and another that showed improvement in depressed patients who followed a Mediterranean diet rich in vegetables and whole grains.
Despite the potential benefits, researchers warn against excessive consumption of juices, given their high levels of free sugars, which may increase the risk of tooth decay, obesity, and type 2 diabetes, making moderation an essential part of any healthy diet.
