A simple step: the drink that may reduce depression

A new study suggests there is a simple way to help reduce feelings of depression: drinking a glass of natural fruit juice or a fruit smoothie once a day. The findings, published in the British Journal of Nutrition, indicate that adults who consumed one glass of 100% natural juice or a smoothie daily, while increasing their overall fruit and vegetable intake, reported lower depression scores after just four weeks.

The study, conducted at Newcastle University in the UK and funded by the Fruit Juice Science Centre, involved 42 participants who typically consumed few fruits and vegetables. Participants were supported in their efforts to reach the recommended goal of five servings of produce per day, with some specifically instructed to incorporate a glass of juice or a smoothie into their daily routine.

At the end of the four-week period, both groups had increased their fruit and vegetable consumption, but those who added juice or smoothies to their diet reported significantly lower depression scores.

Researchers assessed mood using validated questionnaires to measure symptoms of anxiety and depression. They found that those consuming juices and smoothies recorded depression scores 2.52 points lower (on a 27-point scale) compared to the control group—a difference defined by the researchers as modest but statistically significant.

Dr. Anthony Watson, lead researcher at the Human Nutrition and Exercise Research Centre at Newcastle University, noted the "interesting possibility" that juice could improve mental health:

"Juices and smoothies can provide a concentrated and relatively accessible source of compounds like vitamin C and flavonoids—natural plant compounds with antioxidant properties. These have been linked to brain health and may influence pathways related to inflammation and cognitive function."

Metabolic concerns addressed

Researchers initially worried that the increased fruit intake might negatively impact metabolic health due to the sugar content in fruit juices. However, they found no side effects or negative impacts on metabolic markers, such as blood sugar and cholesterol levels, among the participants throughout the four-week study.

Dr. Oliver Shannon, a lecturer in nutrition and aging at Newcastle University and a senior author of the study, concluded:

"Our study shows that drinking a glass of fruit juice or a fruit smoothie every day can be part of the solution and help people reach the goal of five servings of fruit and vegetables per day. The finding that fruit juice drinkers had lower depression scores is promising and deserves further investigation, especially among people experiencing a decline in mental well-being."

The researchers emphasized that while the results are promising, further research is required before fruit juice can be considered an official strategy for mental health improvement.