The human body requires an enhanced intake of fruits and vegetables for specific dietary nutrients such as essential fatty acids, minerals, amino acids, and vitamins. These are said to be associated with improved physiological and psychological well-being. The deficiency of crucial micronutrients might disturb the normal functioning of the body and manipulate the mental state of a person.
Individuals with mental disorders like depression, irritability and stress, bipolar disorder, or Attention Deficit-Hyperactivity Disorder (ADHD), etc. have shown improvement in their symptoms, including improved mood, after taking multivitamins. Mineral formulas also help healthy individuals maintain a stable mood and mental functioning. This proves that most mood-related symptoms are associated with nutrient deficiency.
Is Kiwifruit that Special?
Kiwifruit or Chinese gooseberry is a small fruit that packs a lot of tangs and a good deal of welfare. It is full of beneficial nutrients such as vitamin A, vitamin B-6, vitamin C, vitamin D, calcium, iron, magnesium, and potassium. Kiwis also have a lot of antioxidants and dietary fiber. In other words, it is said to be a superfood.
Besides being eaten as a fruit, it is also a major part of sports drinks. There are several proven medical uses of kiwi.
To know more details on the benefits and types of kiwis,click here.
Research and Evidence
A new study published in the Journal of Nutritional Sciences claimed that eating two kiwifruits a day can boost your mood and can fend off depression.
A group of researchers from the University of Otago, Christchurch in New Zealand studied two groups of thirty-five healthy young men over six weeks. One group ate two kiwifruits every day, and the other ate half a kiwifruit every day.
During this time period, the participants were required to fill different Profile of Mood State questionnaires. These mood profile scores were analyzed, and the findings were as follows.
No effect on the overall mood was observed in the individuals that belonged to half a kiwifruit group.
However, individuals who consumed two kiwifruits daily had an improved mental state and stable mood levels. The study showed that they experienced:
- 35% decrease in total mood disturbance.
- 32% decrease in depression.
Subgroup analysis indicated that participants who had higher baseline mood levels, after the consumption of two kiwifruits daily, experienced:
- 38% decrease in total mood disturbance.
- 38% decrease in fatigue.
- 31% increase in vigor.
- 34% decrease in depression.
However, there was no effect of kiwifruit on participants with low baseline mood disturbance.
When the status of dietary intake and specific micronutrients in the body were observed, it indicated a noteworthy increase in the plasma levels of vitamin C of the participants.
The results of this study indicated that increasing the consumption of kiwis in people with disturbed mental health can stabilize mood disturbances and improve overall mood.
Our Thoughts
Vitamin C has health-promoting antioxidant properties. It activates a number of enzymes that enhance the level of metabolic energy and different neurochemicals in the brain.
Kiwis are rich in vitamin C; the high vitamin C content of kiwis is beneficial to improve overall mood state and depression. One kiwi weighing 69 grams provides 64 milligrams of vitamin C. This represents 71 to 85% of an adult’s daily vitamin C requirement.
Two kiwis ensure that vitamin C levels are optimal and maintained in the human body; this also reflects on the mental state. Consuming other fruits whose vitamin C levels are lower might not have the same mood-enhancing effects.
Many measurable health benefits can be obtained from eating proper nutrients. An optimum level of vitamin C must be maintained in the body to decrease fatigue and increase physical and mental energy.
Final Words
This study signifies the value of consuming a good amount of fruits and vegetables daily. It shows that the suggested dose to get mood-enhancing benefits from kiwis is two kiwis per day. Eating two kiwifruits daily might not just give you the daily requirement of vitamin C, but it also comes with a lot of added nutrients and vitamins and their separate benefits.
Mood enhancement or increasing vitamin C intake, despite the reason adding this nutritionally dense fruit to your diet, will definitely be worthwhile for your long-term well-being.