Kiwifruit: Nature’s Mood Booster

Beyond its vibrant green flesh and tangy taste lies a surprising ability for kiwi to uplift spirits and boost emotional well-being. A recent study shows that eating kiwi could improve vitality and mood in as little as four days¹.

Kiwi’s mood-boosting powers may come from its Vitamin C content. Getting enough Vitamin C has been tied to better mood, increased vitality, and overall well-being. On the flip side, not getting sufficient Vitamin C is linked to higher levels of depression and cognitive issues.

This study set out to determine how quickly mood improvements might take place. One hundred fifty-five adults, all with low vitamin C levels (<40 μmol/l), were divided into three groups:

One group consumed 2 kiwifruit daily.
Another group took 250 mg of Vitamin C supplements.
The third group received a placebo.

Over the course of 28 days, researchers used smartphone surveys to monitor various aspects of participants’ well-being, including vitality (feeling energetic vs. tired), mood, flourishing (feeling engaged and purposeful in life), sleep quality and duration, and physical activity levels.

Those eating kiwi reported improved vitality and mood in just four days, which peaked around days 14-16. They also reported improved flourishing beginning on day 14.

Vitamin C supplements, on the other hand, only marginally improved mood and not until day 12. All improvements in mood were significant compared to the placebo group.

This study not only highlights the importance of Vitamin C, but also consuming whole fruits. When we consume whole fruits there are potential synergistic effects that can make them overall more beneficial than taking supplements alone.

Beyond its Vitamin C content, kiwi is nutrient-dense and abundant in fiber, folate (Vitamin B9), and potassium:

Fiber promotes gut health and may positively influence mood.
Folate is associated with reduced depression levels.
Potassium is linked to increased vigor and decreased depression and tension.

Kiwi also contains phytonutrients like flavonoids and carotenoids, which reduce oxidative stress and inflammation, influencing mood and mental health. The fruit’s antioxidant activity, driven by bioavailable forms of Vitamin E, may also contribute, although Vitamin E’s direct effect on mental health remains uncertain.

Incorporating kiwi into your diet offers a delicious and refreshing way to meet your Vitamin C needs and provides many nutrients that can positively impact your mood and overall well-being. By embracing the holistic benefits of whole fruits like kiwi, you may discover a natural and effective approach to nurturing your mental health and vitality.

Reference

Fletcher BD, Haszard JJ, Vissers MCM, Conner TS. Smartphone survey data reveal the timecourse of changes in mood outcomes following vitamin C or kiwifruit intervention in adults with low vitamin C. Br J Nutr. 2023 Dec 11:1-13. doi: 10.1017/S0007114523002787. Epub ahead of print. PMID: 38073290.

About the Author

Meg Savané, founder of HolistiSci, has a BA in psychology from Denison University and a JD from Florida International University College of Law. She is also a reiki master and advanced pranic healer. Her passion for natural health began in 2008 when she healed her chronic disease holistically through diet and supplements. Since then, she made it her mission to become an expert on healing her body and maintaining her health naturally. It brings her joy to dig deep into science and make content accessible to others.

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