- Eating more flavonoid-rich foods may support happiness and optimism.
- Strawberries, blueberries, and citrus showed the strongest effects.
- Tea and red wine didn’t show the same mood-supporting benefits.
When it comes to things we can do to help us feel happier and more optimistic, we often think about exercise, sleep or mindfulness. But could the foods we eat also play a small role in supporting our psychological well-being?
Psychological well-being, also known as a mix of happiness, optimism and a sense of purpose, isn’t just about feeling good; it’s also tied to better physical health and quality of life. While diet alone isn’t a magic solution to supporting mental health, researchers are exploring how certain foods, like those rich in flavonoids (plant compounds known for their antioxidant and anti-inflammatory properties), might contribute to long-term happiness and optimism.
A recent study published in Clinical Nutrition sheds light on this connection, focusing on flavonoid-rich foods like berries, citrus fruits and tea, and their potential to support your psychological well-being over time.
How Was This Study Conducted?
To determine whether flavonoid intake was linked to psychological well-being, researchers focused on data from the Nurses’ Health Study (NHS), a cohort that includes data from more than 120,000 female nurses. The study is one of the largest and most detailed of its kind, tracking participants’ health, lifestyle and dietary habits over decades. For this particular analysis, researchers focused on two groups of women: one group’s happiness levels were tracked over 10 years, while the other group’s optimism levels were monitored over a similar period.
Participants completed detailed food frequency questionnaires every four years, which allowed researchers to calculate their intake of flavonoid-rich foods like berries, citrus fruits, tea and red wine. The researchers also created a “flavodiet score” to measure how diverse participants’ flavonoid intake was, based on servings of seven key foods: tea, apples, oranges, grapefruits, blueberries, strawberries and red wine.
To ensure accuracy, the study excluded participants with major chronic illnesses or incomplete data. In total, more than 44,000 women were included in the happiness analysis, and nearly 37,000 in the optimism analysis. The researchers also accounted for factors like age, physical activity, smoking habits and overall diet quality to isolate the effects of flavonoid intake on psychological well-being.
What Did the Study Find?
The results showed a modest but meaningful link between flavonoid-rich diets and sustained happiness and optimism. Women who consumed the most flavonoid-rich foods (about three servings per day) were 3% more likely to maintain high levels of happiness and 6% more likely to sustain optimism over the study period compared to those with the lowest intake.
Consumption of certain foods was linked to an even greater likelihood of maintaining a high level of happiness. Higher consumption of strawberries, blueberries, apples, oranges and grapefruit was associated with an 8-16% greater likelihood of sustained happiness or optimism. For example, women who ate the most strawberries were 8% more likely to report high happiness levels, while those who consumed the most blueberries were 14% more likely to sustain optimism.
Interestingly, while tea and red wine are also rich in flavonoids, they didn’t show the same strong associations. This could be due to differences in how these beverages are consumed or processed, or because their flavonoid content varies depending on factors like brewing methods and storage.
Limitations of the Study
While the findings of this study are promising, it’s important to keep a few limitations in mind. First, the study participants were primarily white, educated women, which may limit how well the results apply to more diverse populations. Second, the study relied on self-reported data, which can introduce errors in measuring both diet and psychological well-being. For example, participants might not accurately remember how often they ate certain foods or how they felt over time.
Another limitation is that the study can’t definitively prove cause and effect. While it suggests a bidirectional relationship, where diet influences PWB and vice versa, it’s possible that other factors, like socioeconomic status or access to healthy foods, played a role. More research, particularly clinical trials, is needed to confirm these findings and explore the underlying mechanisms.
How Does This Apply to Real Life?
So, what does this mean for you? Incorporating more flavonoid-rich foods into your diet could be a simple way to support both your physical and mental health. Think of it as a win-win: foods like berries, citrus fruits and leafy greens not only provide essential nutrients but may also be linked to feeling more optimistic and happy over time.
That said, it’s important to remember that diet is just one piece of the puzzle when it comes to psychological well-being. While eating more flavonoid-rich foods can be a helpful addition to a healthy lifestyle, it’s not a substitute for prescribed medications or professional treatment for mental health conditions. If you’re managing depression, anxiety or other psychological challenges, always follow your healthcare provider’s recommendations and use dietary changes as a complement (not a replacement) for medical or psychological care.
It’s also worth noting that the benefits of flavonoids likely come from a diverse diet rather than focusing on a single food or supplement. Aim for variety by mixing different fruits, vegetables and other flavonoid-rich options into your meals to maximize their potential impact. For example, you could start your day with a bowl of oatmeal topped with blueberries and strawberries, enjoy a fresh orange as a snack and add a side of kale or spinach to your dinner.
Our Expert Take
This study published in Clinical Nutrition, which analyzed data from tens of thousands of women over a decade, found that a diet rich in flavonoid-containing foods, like berries, citrus fruits and apples, was modestly associated with sustained happiness and optimism. Women who consumed about three servings of flavonoid-rich foods daily were slightly more likely to maintain high levels of psychological well-being over time. However, it’s important to keep in mind that these effects were modest, and diet alone is not a cure or treatment for psychological conditions.
