We all know that oranges are packed with vitamin C. But citrus fruits offer much more than that—they contain a wealth of other beneficial nutrients. According to new research from Harvard, eating oranges and other citrus fruits may lower the risk of depression by up to 20%. The secret lies in the gut-brain connection: citrus fruits help increase the production of serotonin and dopamine, neurotransmitters linked to mood and well-being. This is yet another case where science confirms that diet can be an ally for mental health—even a single orange a day can make a difference.
How Can an Orange Change Our Mood?
A recent study from the Harvard T.H. Chan School of Public Health, published in the Harvard Gazette, found that daily consumption of oranges, tangerines, lemons, and grapefruits can have a positive impact on mood, significantly reducing the risk of depression. The research drew on data from the large-scale “Nurses’ Health Study II,” which has tracked over 100,000 women since 1989, monitoring their lifestyle, diet, and health. Scientists discovered that participants who regularly consumed citrus fruits were less likely to experience depressive symptoms compared to those who ate little or none.
How Do Citrus Fruits Improve Mood?
The mood-boosting effect of citrus fruits appears to be related to the gut microbiome. Researchers found that consuming oranges and other citrus fruits promotes the growth of Faecalibacterium prausnitzii—a beneficial bacterium known for its anti-inflammatory properties. This bacterium plays a key role in the production of serotonin and dopamine, the neurotransmitters responsible for mood, well-being, and reduced anxiety. In simple terms, when the gut is healthy, the brain receives the right signals to function more smoothly and in better balance.
What Makes Citrus Fruits Special?
Dr. Raaj Mehta, who led the study, points out that these benefits were not observed with other fruits or vegetables. This could be due to the unique combination of flavonoids, vitamin C, and dietary fiber found in citrus fruits—a mix that boosts immunity, reduces inflammation, and directly affects brain chemistry.
In addition to their mood-enhancing qualities, citrus fruits offer other important health benefits. They are proven to strengthen the immune system, help reduce inflammation, support cardiovascular health, protect the skin, and even slow down aging.
How Much Citrus Should We Eat?
Research suggests that just one or two oranges—or other citrus fruits—a day is enough to enjoy these benefits. Here are some easy ways to add more citrus to your daily routine:
- An orange or grapefruit as a snack
- Freshly squeezed orange juice in the morning
- Lemon or lime slices in your water or salad
- A mocktail with citrus and herbs
- Citrus fruits in sweet or savory recipes
Source: protothema.gr