Consuming a smoothie or freshly squeezed juice daily could lead to considerable enhancements in mental well-being. Even if one is already consuming an adequate amount of fruits and vegetables, additional benefits can still be anticipated from an extra smoothie or juice.
Researchers from Newcastle University in the UK conducted a recent study to examine the impact of recommending five portions of fruits and vegetables per day—both with and without additional juice or smoothies—on psychological health. The findings were published in the British Journal of Nutrition.
It has been well-established through various prior investigations that a diet rich in fruits and vegetables offers advantages not only for physical health but also for mental well-being.
For instance, researchers from the University of Texas at Austin reported in the American Journal of Medicine that fruits and vegetables are beneficial as a first-line treatment for high blood pressure, and a study published in Scientific Reports indicates that fruits and vegetables alleviate symptoms of depression.
The researchers sought to determine if smoothies and fresh juices could contribute to improved psychological well-being by studying 42 individuals, divided into three groups of 14 participants each.
One group maintained their usual dietary habits. The second group received support to increase their fruit and vegetable intake to five portions daily. The third group consumed a daily smoothie or freshly squeezed juice in addition to their five portions of fruits and vegetables.
The effects of these dietary changes on the participants’ psychological well-being were assessed using validated questionnaires for anxiety disorders and depression.
After four weeks, the participants who consumed fruit juices or smoothies in addition to whole fruits demonstrated significantly lower scores on depression indicators compared to the control group, the team reported.
According to the researchers, both the group consuming five portions of fruits and vegetables and the group additionally consuming smoothies or juice also showed an increase in dietary fiber intake, by approximately eight to ten grams per day. This, in turn, can benefit health on multiple levels.
“We found that simple and cost-effective choices—like having a small glass of 100% fruit juice or a smoothie daily—can potentially have a positive impact on psychological well-being,” emphasized co-author Courtney Neary.
Furthermore, the researchers noted that participants who consumed fruit juices and smoothies did not exhibit any negative effects on their metabolic health after the four-week study period, despite the high sugar content.
“The finding of lower depression scores in fruit juice consumers is promising and warrants further investigation—especially in individuals with compromised mental well-being,” concluded co-author Oliver Shannon.
Simple dietary adjustments, such as a daily glass of pure juice or a smoothie, can significantly contribute to enhanced psychological well-being.
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