By MARSHA HORTON Newton County Agent, FCS
June is National Fresh Fruit and Vegetable Month and did you know that fruits and vegetables can help to improve your mood. With all the stress from the anxiety and uncertainty of the pandemic, our moods have been or are being adversely affected with a large percent of our population. The social distancing from friends, family, and in many instances, co-workers has added to feelings of social isolation and loneliness sometimes resulting in mood swings, depression, and unhappiness.
Poor eating habits and weight gain are often two side effects of the pandemic stress. While there are no simple solutions for improving mood and relieving the anxiety, new research has shown increasing the consumption of fruits and vegetables can improve our mood. Who would not want to improve their mood?
Researchers evaluated data from over 40,000 people and discovered increased intake of fruits and vegetables was linked to changes in mental health. The same individuals were tracked over time.
Results from the study showed a positive association between the number of fruits and vegetables eaten and the person’s self-reported mental health. Consuming one extra serving of fruit and vegetables daily could have the same effect on mental health as walking eight extra days per month.
How many fruit and vegetable servings are recommended for the average adult? According to MyPlate.gov, the average adult needs to get at least 2 cups of fruit and 2-1/2 cups of vegetables, or more daily. It depends on gender, age, and activity level. MyPlate.gov has the specific recommendations.
What counts as a serving of fruits and vegetable? In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group.
In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group.
Do you struggle to get the recommended servings of fruits and vegetables daily? If so, increasing another serving of fruits and vegetables could seem a daunting task. Here are a few simple tips to boost fruit and veggie intake:
· Keep a bag of fresh spinach in the refrigerator and add a handful to eggs, salads, and leftovers.
· Have a serving of fruit after each meal as a “dessert.” Add cinnamon to pears or apples to make them a little fancy and add sweetness.
· Have a variety of frozen chopped vegetables on hand to save time on meal prep.
· Add frozen berries to oatmeal, yogurt, and smoothies. They add color, flavor, and antioxidants to simple foods.
· At breakfast, add blueberries, strawberries, peaches, or bananas to cereal, low-fat or fat-free yogurt, or pancakes.
· At lunch, include and orange, pear, grapes, or a banana. If using packable fruit cups, be sure to choose those packed in water or 100% juice rather than those packed in syrup.
· At dinner, choose some cut-up fruit or dried fruit to add to your salad.
· For snacks, keep a bowl of whole fruit on the counter or table within easy reach. Raisins and dried cranberries are an easy grab-and-go option.
The results of the study indicate those who consume more produce showed a higher level of psychological well-being and satisfaction with life than those who consume less. According to a researcher, “There appears to be accumulating evidence for the psychological benefits of fruits and vegetables.”
Fruits and vegetables have long been recommended for cancer and disease prevention qualities. Now, we know eating more fruits and vegetables can improve our mood too. Eat those fruits and veggies, get healthy, and improve your mood.
For information, contact the Newton County Cooperative Extension Office at 446-2240. The Arkansas Cooperative System, Division of Agriculture is an equal access, equal opportunity and affirmative action institution.
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June 01, 2021 at 11:00PM
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Extension Corner: Improve your mood with fruits and vegetables - Newton County Times
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