Plenty of Vegetables and Fruit Can Improve Psychological Well-Being in Just 2 Weeks

According to new research, eating plenty of fruit and vegetables benefits not only physical but also psychological health.

Dr. Tamlin Conner and her team in the psychology department at the University of Otago in New Zealand examined the psychological effects of eating more fruit and vegetables over 14 days. A group of adults asked to consume specified portions showed greater motivation and vitality and felt happier.

The study enrolled people aged 18 to 25 who normally ate little fruit and vegetables: 171 students were divided for a 2-week study into 3 groups. The first ate their usual amount. The second ate two portions each of fruit and vegetables, including carrots, apples, kiwis and oranges. The other group received written and daily message reminders to eat fruit and vegetables frequently.

At the beginning and end, assessment tests recorded the groups’ emotional mood, motivation, depression, anxiety and other psychological states, comparing before and after. At the end, the group consuming 3-4 daily portions of fruit and vegetables showed substantial psychological improvements. In particular, these participants reported increased vitality and motivation and feeling better.

Research Recommends at Least 2 Portions of Fruit and 3 Portions of Vegetables Daily

A fruit portion can be a medium apple, half a grapefruit or 12-14 cherries. A vegetable portion can be a carrot, a medium baked potato or one large red pepper.

Consuming the appropriate daily amounts of fruit and vegetables, which play a major role in healthy nutrition, is thought to help reduce the risk of obesity, type-2 diabetes, heart disease , stroke and some cancers. We recommend choosing as wide a variety of types and colors as possible, particularly at breakfast and as snacks. For alternatives, you can review our previous recipes for fruit salad and olive oil-stuffed artichokes . May cool fruit and vegetables add color to your hot summer days; enjoy your meal.