The 10 best raw foods to boost morale


Consumption of raw fruits and vegetables has a more significant positive impact on various aspects of mental health than that of processed fruits and vegetables.

Fruits and vegetables contain many micronutrients playing a key role for the physical functions, but also psychic of the organism. Studies have shown that a high intake of fruits and vegetables is associated with better mental health.

This new study, conducted by researchers at the University of Otago in New Zealand, brings a higher level of precision. She distinguishes between raw and processed fruits and vegetables in the analysis of the relationships between their consumption and mental health in young adults.

Raw fruits and vegetables against depression and for a good mood

422 young people aged between 12 and 25 years living in New Zealand and the USA took part in this cross-sectional study. They completed an online survey to assess 3 components:

  • usual consumption of raw and processed fruits and vegetables (cooked, canned and frozen) ,
  • positive and negative aspects of mental health (depressive symptoms, anxiety, negative mood, positive mood, life satisfaction and growth),
  • factors related to demography and health, likely to affect the association (socio-economic status, BMI, sleep, physical activity, tobacco and alcohol).

The results show that the intake of raw fruits and vegetables predicts reduced depressive syndromes and a higher positive mood, life satisfaction and development. On the other hand, the intake of processed fruits and vegetables only predicts a positive increase in mood.

These raw fruits and vegetables are good for morale

The researchers concluded that the intake of raw fruits and vegetables is associated with better mental health than that of processed fruits and vegetables. This could be explained by the decrease in the nutrient content of certain foods caused by cooking, canning or processing.

Although it does not allow a link to be established. cause and effect, the study specifies the raw fruits and vegetables being the most related to good mental health. These are:

  • Carrots,
  • Bananas,
  • Apples,
  • Green leafy vegetables, such as spinach,
  • Grapefruits,
  • Lettuce,
  • Citrus,
  • Fresh berries,
  • Cucumbers,
  • Kiwis.

Brookie K., et al: Intake of Raw Fruits and Vegetables Is Associated With Better Mental Health Than Intake of Processed Fruits and Vegetables. Frontiers in Psychology. / fpsyg. 00487. 00487

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