Eat Your Fruits and Vegetables for Better Health – and Mood

We all know that eating fresh fruit and vegetables regularly is good for our physical health. It turns out eating plenty of them may also make us happier. 

A 2022 study found that people who ate a diet rich in fresh fruits and vegetables were less likely to suffer from depression, stress and anxiety. And who doesn't want that?

In another study, adults who followed a Mediterranean diet packed with — you guessed it — fruits and vegetables reported feeling more positive. 

You may not be able to travel around the Mediterranean, but you can eat like people who live there. They often live long and healthy lives naturally. Research shows they not only live longer, but have lower rates of cancer, and less heart disease.  

Far from being a fad, the Mediterranean diet is a simple way of eating that most doctors recommend. It has consistently been ranked as the top diet by a panel of health experts in the annual “U.S. News & World Report: Best Diet Rankings.”

The Mediterranean diet is popular because it is easy to follow. These five simple steps are at its core: 

1. Eat a diet rich in plants (nuts, seeds, fruits, vegetables and whole grains).  
2. Eat fish and seafood flavored with herbs and spices.  
3. Avoid making meat the star of most meals.  
4. Enjoy sweets only as treats and avoid processed foods.
5. Consume dairy, eggs and alcohol in moderation.  

Happy You're Eating Healthy

You may get a feel-good boost just knowing you're eating healthy, but the benefits are real. Fruits and vegetables are the cornerstone of a healthy diet.

Nutrients in produce can help improve your brain function and nurture your mental health. Champs include: 

• Complex carbs.  All carbs provide an instant lift as glucose, insulin and serotonin (the body’s feel-good chemical) flow through your veins. Unlike simple sugars, which often cause a quick crash, complex carbs keep your blood sugar and hormones steady. These include starchy vegetables like white and sweet potatoes, peas and corn, legumes (beans, lentils), and whole grains. 
• B vitamins. Your body needs these nutrients to produce brain chemicals. Without enough, your emotions may run off track.

Some studies suggest that antioxidants in fruits and vegetables, including vitamins C and E, may help fight a process in your body that triggers cell damage. More research is needed, but it's likely antioxidants in fruits and vegetables may help improve your mood and protect against depression. Talk to your doctor if you're feeling depressed and ask if changes in your diet might help. 

Which to Choose? 

The amounts of fruit and vegetables you should eat each day can differ with your age and health. Talk with your doctor or nutritionist about what is right for you. 

Before you go to the grocery store or farmer's market, make your own mood-boosting shopping list. Try these easy-to-find, low-cost picks that can be easily added to meals: 

• Peas (rich in complex carbs). Mix into pasta, stir into salads, or blend with onion, garlic, broth and spices for a tasty soup. 
• Bananas (packed with complex carbs and vitamin B-6). Blend bananas into smoothies, slice and add to frozen yogurt, or toss with apples, lettuce and peanuts in a salad. 
• Spinach (full of B vitamin folate). Add to the top of pizza, heat up frozen spinach as a side dish, or toss with chickpeas for a tasty beans-and-greens sauté. (If you are on certain blood thinners, ask your doctor before adding spinach to your diet.)

Sources: Frequency of Fruit Consumption and Savoury Snacking Predict Psychological Health,  British Journal of Nutrition, 2022;   Got the Low Carb Blues? Why High Carb Foods Make Us Happy,  GeneFood, 2024; Can Vitamin C Improve Your Mood,  Mayo Clinic, 2022; Vitamin B-12 and Depression. Are They Related?,  Mayo Clinic,2025; Women who follow Mediterranean diet live longer,  The Harvard Gazette, 2024; Choosing Healthy Carbs,  Centers for Disease Control and Prevention, 2024: Foods that can boost your mood,  Mayo Clinic, 2023

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Originally published 7/23/2019; Revised 2021, 2023, 2025