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Drinking this juice daily can boost your mood
Matt Cook here, and oranges have many health benefits due to their unique nutrient profile – most importantly, the compounds known as flavonoids.
Flavonoids have been shown to have many benefits – largely due to their effect on gut health.
Flavonoids can improve memory and reaction times – and recent research indicates they can change gut bacteria in ways that may stave off depression.
The human study was carried out at Gachon University in Korea. The findings were published in the journal Nutrients.
In the last few decades, there has been a lot of research showing the relationship between gut bacteria and mood.
“The gut microbiome plays a major role in the two-way communication system between the intestines and brain.”
Food components like flavonoids found in oranges can have profound effects on gut bacteria…
…so researchers wondered whether oranges and orange juice could play a role in preventing depression.
“The current study examined the effects of flavonoids on depression by observing the changes in the gut microbiome and depressive symptoms of young participants consuming flavonoid-rich orange juice.”
The researchers recruited 40 young adults for their study.
Some were depressed and some were not. They were all screened and evaluated before the study began.
“The depressive symptom was assessed using the CES-D, a psychiatric screening tool used to detect preexisting mental disorders.”
For the 8 week research period, the participants were given 1 of 2 drinks to consume daily.
One was a flavonoid rich real orange juice. The other was a watered-down orange-flavored drink with low levels of flavonoids.
“For 8 weeks, participants consumed FR (600 mg flavonoids) or FL (110 mg flavonoids).”
Their diets remained the same otherwise – and the participants carried out their usual exercise routines.
The goal was to maintain all other lifestyle factors at the same level.
“Nutrient intake was not different between the two groups, and the participants maintained work-out as usual for 8 weeks.”
The researchers carried out fecal microbiota samples – looking at the bacteria produced in the human waste of all the volunteers.
They found that some types of bacteria were correlated with depression symptoms.
“Regarding depression, we observed positive correlations between brain-derived neurotrophic factor (BDNF) and the Lachnospiraceae family bacteria before flavonoid orange juice treatment.”
Bacteria which were increased in people without depression at the start of the study were also increased during the experiment in people who drank the flavonoid rich real orange juice.
“Most notably, the abundance of the Lachnospiraceae bacteria increased after FR treatment compared to that after FL treatment.”
These orange flavonoids increase bacteria which decrease depression and oranges could be one food which reduces the risk of depression.
“Our results provide novel interventional evidence that alteration in the microbiome due to flavonoid treatment is related to a potential improvement in depression in young adults.”
It’s not a far out theory either. There are many experiments showing that antibiotics which kill bacteria can cause or treat depression.
The links with mood and bacteria are well-known.
There are also well-known links between certain dietary patterns and the risk of developing depression and related mood/energy disorders.
Depression is also more common in people who are obese and have type II diabetes.
Real orange juice is shown to help with these conditions also by altering gut bacteria.
But orange juice is not the best source of orange flavonoids.
Flavonoids are concentrated mostly in the peel of the fruit – so marmalade is the best source of flavonoids pound per pound.
Make sure you’re consuming real orange products.
There are many synthetic or badly processed orange juices and marmalades on the market now.
Make your own orange juice if you have to.
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