Eat more fruit, vegetables in a short period of 2 weeks to enhance mental health


Fruits and vegetables are a key part of a healthy diet, but the benefits are not limited to physical health. New research has found that increasing consumption of fruits and vegetables may improve mental health in two weeks.

Research director, university of otago in New Zealand psychology Tamlin Conner, and colleagues found that 14 days to give extra fruit and vegetables every day the young man ate more agricultural products, and stimulate the motivation and vitality.

The researchers reported their findings recently in the journal PLOS One.

Adults should consume two cups of fruit and two to three cups of vegetables a day, according to the U.S. department of agriculture.

A cup of fruit is equivalent to half a grapefruit or a big orange, and a cup of vegetables is proportional to a big red pepper or a large baked sweet potato.

As part of a healthy diet, fruits and vegetables can help reduce the risk of obesity, type 2 diabetes, heart disease, stroke and certain types of cancer.

Recent studies have shown that consuming fruits and vegetables may also improve mental health. For their research, Dr Connor and the team set out to further investigate the link.

Increase your motivation and increase your intake of fruits and vegetables

The researchers enrolled 171 students between the ages of 18 and 25 who were divided into three groups for two weeks.

A group to continue normal food, a set of increasing himself two fresh fruit and vegetables a day (including carrots, kiwi fruit, apple and orange), and the rest of the group received advance product vouchers and words remind consume more fruits and vegetables.

At the beginning and end of the study, the subjects were evaluated to assess emotions, energy, motivation, depression and anxiety symptoms, as well as other mental health and well-being factors.

Researchers found that personally receive additional participants fruits and vegetables consumed most of these products in two weeks, a daily dose of 3.7, it is this group of mental health has improved. In particular, these participants showed improvements in energy, motivation and prosperity.


The other two groups did not improve mental health in two weeks.

In addition, depression and anxiety disorders were not observed in any group. Author points out: “most will depression associated with dietary pattern is longitudinal study, which means that may be in a very long period of time, rather than a short two weeks we establish the possible differences in disease.

Still, the researchers say their findings suggest that increasing intake of fruits and vegetables through personal delivery may bring a quick return on mental health.

The team concluded that:

“Provides the high quality for the young people of FV (fruits and vegetables), rather than to remind them to eat more FV and give them a coupon, so that we can in 2 weeks to improve their psychological health.

This is the first study to show that providing high-quality FV to young adults can improve energy, prosperity and motivation in a short period of time. The results of the survey preliminarily validate the causal relationship between FV and well-being, indicating that large-scale intervention research is necessary. ”

Knowing how to eat fresh fruit every day can lower your risk of cardiovascular death.


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