Intake of Raw Fruits and Vegetables Is Associated With Better Mental Health Than Intake of Processed Fruits and Vegetables

Abstract

Background: Higher intakes of fruits and vegetables, rich in micronutrients, have been associated with better mental health. However, cooking or processing may reduce the availability of these important micronutrients. This study investigated the differential associations between intake of raw fruits and vegetables, compared to processed (cooked or canned) fruits and vegetables, and mental health in young adults.Methods: In a cross-sectional survey design, 422 young adults ages 18–25 (66.1% female) living in New Zealand and the United States completed an online survey that assessed typical consumption of raw vs. cooked/canned/processed fruits and vegetables, negative and positive mental health (depressive symptoms, anxiety, negative mood, positive mood, life satisfaction, and flourishing), and covariates (including socio-economic status, body mass index, sleep, physical activity, smoking, and alcohol use).Results: Controlling for covariates, raw fruit and vegetable intake (FVI) predicted reduced depressive symptoms and higher positive mood, life satisfaction, and flourishing; processed FVI only predicted higher positive mood. The top 10 raw foods related to better mental health were carrots, bananas, apples, dark leafy greens like spinach, grapefruit, lettuce, citrus fruits, fresh berries, cucumber, and kiwifruit.Conclusions: Raw FVI, but not processed FVI, significantly predicted higher mental health outcomes when controlling for the covariates. Applications include recommending the consumption of raw fruits and vegetables to maximize mental health benefits.

Fruit and vegetables intake in adolescents and mental health: a systematic review

“…In a group of male young adults it was proven that higher fruit and vegetables intake was a significant predictor of reduced risk of depression [24]. Similarly, in a group of young adults higher intake of raw fruit and vegetables predicted reduced risk of depressive symptoms, as well as higher positive mood, life satisfaction, and flourishing, but intake of processed fruit and vegetables predicted higher positive mood only [2]. While analyzing the presented results, that were observed for young adults, it may be supposed, that not only fruit and vegetables may be a positive dietary factors promoting a mental health, but also that the similar influence may be observed for younger age group.…”

Decontamination of Microorganisms and Pesticides from Fresh Fruits and Vegetables: A Comprehensive Review from Common Household Processes to Modern Techniques

“…Health advisors and dieticians insist on the consumption of a majority of these fruits and vegetables in raw form in order to retain the complete phytochemicals and nutrients profiles that are otherwise lost during cooking or other processes. Mental health can also be improved by consuming raw vegetables and fruits, as they aid in better emotional functioning than cooked/processed vegetables (Brookie, Best, & Conner, 2018). However, the increased consumption of fresh fruits and vegetables has led to an increased risk of contracting foodborne illnesses associated with pathogens and toxic chemical residues (Callejón et al, 2015;Herman, Hall, & Gould, 2015;Lynch, Tauxe, & Hedberg, 2009;Olaimat & Holley, 2012).…”

Sleep quality, ability to concentrate, and fruit consumption suffice to predict young adult well-being: Findings from Bayesian predictive projection

“…The most straightforward interpretation of this fact is that fruit consumption may contain enough information about the quality of one's diet (as it relates to ourishing) to make other diet-related predictors redundant. Additionally, there is evidence that raw fruit and vegetables are a stronger predictors of well-being than cooked fruit and vegetables (Brookie et al, 2018), and since fruit is more often eaten raw, general fruit consumption may be a stronger indicator of a good diet than vegetable consumption. Lastly, given that poor diet quality is associated with ill-being (Jacka et al, 2010), and that our dependent variable ( ourishing) may capture more positive aspects of mental health and well-being, it is possible that some of the predictors associated with unhealthy diet would have greater predictive utility if the dependent variable speci cally focused on illbeing, such as depressive symptoms.…”