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A 2022 study found that people who ate a diet rich in fresh fruits and vegetables were less likely to suffer from depression, stress and anxiety. And who doesn't want that?
In another study, adults who followed a Mediterranean diet packed with — you guessed it — fruits and vegetables reported feeling more positive.
You may not be able to travel around the Mediterranean, but you can eat like people who live there. They often live long and healthy lives naturally. Research shows they not only live longer, but have lower rates of cancer, and less heart disease.
Far from being a fad, the Mediterranean diet is a simple way of eating that most doctors recommend. It has consistently been ranked as the top diet by a panel of health experts in the annual “U.S. News & World Report: Best Diet Rankings.”
The Mediterranean diet is popular because it is easy to follow. These five simple steps are at its core:
You may get a feel-good boost just knowing you're eating healthy, but the benefits are real. Fruits and vegetables are the cornerstone of a healthy diet.
Nutrients in produce can help improve your brain function and nurture your mental health. Champs include:
Some studies suggest that antioxidants in fruits and vegetables, including vitamins C and E, may help fight a process in your body that triggers cell damage. More research is needed, but it's likely antioxidants in fruits and vegetables may help improve your mood and protect against depression. Talk to your doctor if you're feeling depressed and ask if changes in your diet might help.
The amounts of fruit and vegetables you should eat each day can differ with your age and health. Talk with your doctor or nutritionist about what is right for you.
Before you go to the grocery store or farmer's market, make your own mood-boosting shopping list. Try these easy-to-find, low-cost picks that can be easily added to meals:
Originally published 7/23/2019; Revised 2021, 2023, 2025
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