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A new study on over 9,000 children found a significant association between the amount of fruits and veggies in the diet and mental health. Importantly, the amount of these plant foods children ate predicted their level of wellbeing. The highest wellbeing scores were most likely to be attained eating 5 servings a day or more. This is consistent with public health campaigns that encourage adults to aim for at least 5 a day.

The lead researcher on the study, Dr. Welch, explains why this mental health study is especially relevant. “Poor mental wellbeing is a major issue for young people and is likely to have negative consequences. There is a growing recognition of the importance of mental health and wellbeing in early life. Adolescent mental health problems often persist into adulthood, leading to poorer life outcomes and achievement.” Dr. Welch’s explanation reminds us that it’s never too late to reap the benefits of healthier eating habits. 

Plants deliver benefits to brain health

Although the study was not designed to determine causes of mental health status, a lot of research supports their findings. One connection to brain health may be inflammation. Higher quality diets that have more fruits and vegetables appear to lower levels of inflammation. Higher inflammation can worsen mental health issues. In fact, one’s risk of depression may be reduced by eating more fruits and vegetables.

With a diet that lacks fruits and vegetables, the body over-produces damaging molecules known as oxidants. These oxidants accelerate the development of many diseases because they disrupt metabolism and damage cells throughout the body. Eating a fruit and veggie-rich diet boosts levels of antioxidants in the blood and many of these enter the brain. These compounds benefit brain function, so it is likely that fruit and vegetables enhance wellbeing as suggested by Dr. Welch’s study.

Quick tips for success: 

If you are an eager parent who is ready to introduce more fruits and vegetables to their children, these ideas can help get you started: 

1. Swap out packaged snack foods for fruits and veggies: Chopping or cutting fruits and veggies can make them more appealing and finger-food-friendly.
2. Use fruits and veggies as side dishes during mealtimes: Rethink that side dish and aim for something that is fast and flavorful, for instance, add a bundle of grapes or a few carrot sticks to help your kids get more healthy nutrients in their meal.
3. Boost ’em: Try finely chopping, shredding or mashing fruits and veggies into typical foods. This can boost nutrition in highly-tolerated foods for any eater. For instance, shred carrots or cucumbers into any dip or salad, or add grated onion or cauliflower to casseroles, pasta dishes or to potato-based sides.
4. Roast away: After tossing in a small amount of oil, place a variety of fruits and vegetables on a roasting pan and let the oven do most of the work. Roasting tenderizes these fibrous foods and releases a wonderful smell throughout the house that can allure children. Ideal options include broccoli, cauliflower, Brussels sprouts, carrots, squash, sweet potatoes and apples.
5. Share the decision-making process when shopping: Give children options when shopping for fresh or frozen produce. This helps them be part of the menu-making process and supports their willingness to eat the fruit and/or vegetables they select.