Fruit to boost morale

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Extract from the article: L’OMS préconise de manger cinq portions de fruits et légumes chaque jour. Les fruits sont gorgés d’innombrables vertus. Leur consommation régulière transpire sur la santé physique et mentale. D’après « International Journal of Environmental Research

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The WHO recommends eating five portions of fruit and vegetables every day. Fruit is bursting with innumerable virtues. Regular consumption has a positive impact on physical and mental health. According to the « International Journal of Environmental Research and Public Health » (February 2020), antioxidant-rich fruit helps protect the body from oxidative stress, which is responsible for cell damage, premature aging and exposure to certain diseases.

In a study published in 2016 in the magazine « Doctissimo », researchers highlighted a link between diet and good mood. In fact, they believe that meals rich in a variety of fruits and vegetables improve brain function and reduce toxins in the body.  These benefits help reduce anxiety, stress and depression.

Apples

Studies show that the effects of apples, rich in B vitamins, are effective on psychological health and improve cases of Alzheimer's disease. A study published in « The British Journal of Nutrition » praises the apple's superpowers on mood: it acts effectively on anxiety, depression, agitation and stress, thanks to its sedative and depurative virtues.

Avocado

Rich in antioxidants, magnesium, omega-3s and vitamins C, D and B6, avocados help combat temporary fatigue.According to « psychologies.com », by nourishing the nervous system, regulating blood pressure and helping to balance blood sugar levels, avocado can help to calm the mind during periods of stress. Uma Naidoo, Nutritional Psychiatrist and Professor at Harvard Medical School in the USA, also shows that the tyrosine it contains helps the body manufacture dopamine, commonly known as the happiness molecule.

Walnuts

Cashews, almonds, peanuts, hazelnuts - all members of the oilseed family are rich in omega-3s, magnesium and fiber.A study carried out in 2021 and published in « The Journal of Nutrition » reveals that daily consumption of cashew nuts can have a positive effect on cognitive cells. Cashews are essential for nervous stability, so their consumption is recommended in cases of nervousness, nervous irritability and depression. If eaten regularly, they act on the neurotransmitters that regulate mood.

Melon

Melon contains large quantities of magnesium, phosphorus, potassium, vitamins and iron.Melon is one of the anti-stress fruits.So says a study published in Clinical Nutrition and conducted by Australia's Edith Cowan University.  The nutrients present in melon contribute to the proper functioning of the nervous system. Calcium also reduces stress and improves sleep.Vitamins B and C also play an important role in reducing stress and mood disorders.SOD (Super Oxide Dismutase) is a powerful bioactive antioxidant enzyme found in melon.This enzyme considerably improves sleep and irritability, and reduces fatigue and stress.

Pineapple

Researchers at the University of Otago in New Zealand have found that pineapple can offer very rapid benefits in improving vitality and morale. According to their study, pineapple contains antioxidant compounds such as vitamin C, flavonoids and other phytonutrients that can help combat oxidative stress in the body. According to the study « Therapeutic use, efficiency and safety of the proteolytic pineapple enzyme Bromelain-POS in children with acute sinusitis in Germany » (2005), pineapple possesses natural anxiolytics that help relieve anxiety. Moderate consumption of this fruit is associated with lower levels of psychological stress.

Bananas

According to « Health », bananas contain the amino acid tryptophan, a precursor of serotonin, which helps regulate the nervous system, promotes relaxation and galvanizes the mood.A New Zealand study published in 2015 in the « Journal of Functional Foods » showed that bananas have the power to regulate serotonin and dopamine concentrations in the brain, the famous feel-good hormones.

Oranges

Data presented in the « Journal Advances in Nutrition » confirm that regular consumption of oranges helps combat oxidative stress. Vitamin C balances the work of the adrenal glands, controlling the secretion of steroid hormones such as cortisol.  Scientists at Australia's Edith Cowan University have proven that orange pulp is rich in vitamin C, an essential nutrient for the immune system and mental health.By consuming orange pulp regularly, you can help reduce stress levels and feel more relaxed.According to the study « Effects of flavonoid-rich orange juice intervention on major depressive disorder in young adults: a randomized controlled study » published in the journal "Nutrients" (2023), the folic acid (vitamin B9) and polyphenol (flavonoid) content of oranges helps to dispel emotional fatigue and reduce the risk of depression.

William O.