[A photo of an orange. Photo Credit to Unsplash]

A new Harvard study suggests that consuming an orange every day could reduce the risk of depression by 20%. 

Researchers discovered that citrus fruits play a key role in supporting gut bacteria that influence mood-regulating neurotransmitters.

Dr. Raaj Mehta, a physician at Massachusetts General Hospital and instructor at Harvard Medical School, led the study. 

The research focused on the impact of citrus consumption on the gut microbiome and its connection to mental health. 

Mehta and his team analyzed data from the Nurses' Health Study II, which has tracked over 100,000 women since 1989.

The researchers found a strong link between citrus consumption and higher levels of Faecalibacterium prausnitzii (commonly known as F. prausnitzii). 

This gut bacterium helps produce serotonin and dopamine, two chemicals essential for mood regulation. 

People with more F. prausnitzii in their gut showed lower rates of depression.

Mehta explained that the team wanted to confirm the findings in men. 

Consequently, they analyzed data from the Men's Lifestyle Validation Study. 

The results showed a similar pattern: men who ate more citrus had higher levels of F. prausnitzii and lower depression risk scores.

The researchers also noted that citrus fruits appear to uniquely support the growth of this beneficial bacterium.

Other fruits, like apples or bananas, did not show the same effect. 

The team believes specific compounds in citrus, such as flavonoids, may actively fuel the growth of F. prausnitzii.

The study also explored how these gut bacteria influence mood. 

F. prausnitzii uses a metabolic pathway that helps increase serotonin and dopamine levels in the gut. 

These neurotransmitters travel to the brain, where they can improve mood and reduce symptoms of depression.

The findings offer a potential natural approach to preventing depression. 

Unlike traditional antidepressants, which treat existing depression, citrus consumption could serve as a preventative measure without significant side effects.

However, Mehta cautioned that more research is necessary. 

“I would love to see a clinical trial done to definitively show that eating citrus can lower the risk of depression, or maybe even alleviate the condition in some cases,” he said. 

The simplicity of the approach, coupled with its low risk, makes it an appealing avenue for future study.

This research adds to the growing evidence linking gut health and mental well-being. 

While people often refer to “comfort foods” that offer immediate mood boosts, this study highlights a deeper, longer-term connection between diet and mental health.

The next step involves understanding how much citrus is ideal and whether other foods can offer similar benefits. 

For now, Mehta suggests that incorporating an orange into one’s daily routine could be a simple step toward better mental health.

In recent years, there has been growing interest in exploring the relationship between nutrition and mood.

According to Zoe.com, a growing body of research highlights how certain foods can improve mood and mental health. 

Omega-3 fatty acids, found in fish and nuts, support brain function, while probiotic-rich foods like yogurt and kimchi benefit the gut-brain connection. 

Antioxidants in fruits and vegetables combat inflammation associated with depression. 

High-fiber foods nourish gut bacteria that influence mood, and polyphenol-rich options, such as dark chocolate and berries, show mood-boosting potential. 

Together, these foods offer natural ways to support mental well-being.

With depression rates climbing globally, solutions that are both accessible and affordable are increasingly important.

Eating an orange a day may not only boost the immune system but also one’s mood.