Below is an approximation of this video’s audio content material. To see any graphs, charts, graphics, pictures, and quotes to which Dr. Greger could also be referring, watch the above video.
“Emerging evidence suggests that higher daily intake of fiber-rich fruits and vegetables is associated with lower incidences of anxiety in adults and at the same time, greater happiness, higher life satisfaction, and greater social-emotional well-being.” So, “persuading people to consume more fruits and vegetables may not only benefit their physical health in the long-run, but also their mental well-being in the short-run.” Fruit consumption, for instance, has protecting affiliation with main killers like coronary heart illness, stroke, diabetes, and most cancers, in addition to despair. The query is: why?
Several totally different mechanisms have been proposed. For instance, it could be the antioxidants and anti inflammatory properties of produce scavenging the free radicals which might be concerned in a number of the irritation related with despair. If that’s the case, what about simply taking vitamin C dietary supplements? The mind has a number of the highest ranges of vitamin C within the physique; so, the thought is that if we take additional vitamin C, it could have some type of therapeutic function in mind ailments, particularly provided that it’s not simply an antioxidant, but in addition has different crucial features within the mind, corresponding to serving to to construct neurotransmitters like dopamine. But you don’t know whether or not it truly helps, till you place it to the take a look at.
One examine discovered a useful impact of including vitamin C as an adjunct remedy to an antidepressant, whereas one other examine discovered no profit from vitamin C supplementation.
So, there are blended outcomes for vitamin C and despair. Here’s one other examine that discovered no profit when it got here to despair, however these randomized to vitamin C as a substitute of placebo tablets did present a major lower in nervousness degree. And this wasn’t solely seen on this examine.
The results of oral vitamin C supplementation on nervousness in college students: a double-blind, randomized, placebo-controlled trial. High faculty college students got 500mg a day or placebo. Taking 500mg of vitamin C is about what you’d discover in 5 oranges, 4 yellow kiwifruit or guavas, or one and a half yellow bell peppers. Within simply two weeks, the vitamin C lowered nervousness in comparison with placebo, alongside with offering a major drop in coronary heart fee.
Given these information exhibiting vitamin C might have an anxiety-reducing impact, researchers sought to seek out out if solely a single dose may acutely have an effect on emotional states. And certainly, inside solely two hours of taking some vitamin C, topics skilled a major drop in nervousness in comparison with placebo, although solely amongst those that began out probably the most anxious within the first place.
As a bonus, vitamin C supplementation might decrease your blood stress just a few factors, however complete vegetables and fruit can do the identical factor, and will even do it higher for individuals who want it probably the most. As I’ve proven beforehand, even simply including two servings of vegetables and fruit a day can have psychological well-being advantages inside solely two weeks. And you gained’t be put susceptible to kidney stones such as you would with vitamin C dietary supplements––although that seems to be solely an issue in males.
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