A new study published in BMC Microbiome suggests that eating citrus fruits daily may be associated with a lower risk of developing depression, AOL reports.
Researchers found that individuals who consumed citrus regularly had about a 20% reduced risk of depression, highlighting the potential connection between diet, gut health, and mental well-being.
The study analyzed data from nearly 32,500 women and over 300 men from the Nurses’ Health Study 2. Researchers also examined gut microbiome samples to understand the link between dietary habits and mental health. They discovered that individuals who regularly consumed citrus had higher levels of Faecalibacterium prausnitzii (F. prausnitzii), a gut bacteria associated with reduced inflammation. Since chronic inflammation has been linked to depression, researchers suggest that this may play a role in regulating mood.
While the findings highlight an interesting association, experts caution that the study does not establish a direct cause-and-effect relationship. Mental health is influenced by many factors, including genetics, environment, and overall lifestyle.
Citrus fruits are rich in flavonoids like naringenin and formononetin, which support gut health and may help increase serotonin and dopamine levels—neurotransmitters that play a key role in mood regulation. Additionally, citrus is high in vitamin C, which may contribute to overall brain function and mental well-being.
While citrus may be beneficial, experts recommend a balanced diet rich in whole, unprocessed foods for overall mental health. Foods like leafy greens, fatty fish, legumes, and fermented foods (such as yogurt and kimchi) may also support gut health and reduce inflammation. Research has also linked high consumption of ultra-processed foods with an increased risk of depression, reinforcing the importance of a nutrient-dense diet.
Experts emphasize that citrus should not be considered a replacement for medication or professional mental health treatment. While dietary changes may help lower the risk of depression, they are not a substitute for therapy or antidepressants when needed.
Clinical psychologist Thea Gallagher, PsyD, calls the study’s findings “exciting” and notes that adding citrus to one’s diet is a simple and accessible way to support mental well-being. However, she stresses that individuals experiencing depression should seek professional guidance rather than relying solely on dietary changes.
