Here's What You Should Eat When You're Over 50 To Reduce Depression Later In Life

When you were younger, your body was more forgiving after eating buffalo wings with a side of fries. But as your metabolism changes with age, you begin to think again about what you put on your plate. Sometimes a low-carb diet or intermittent fasting could trim off a few pounds, but when you're over 50, your diet becomes more important to prevent chronic disease while maintaining a high quality of life in your later years.

In a 2024 article in the Journal of Nutrition, Health, and Aging, a diet rich in several types of fruits was associated with a 29% lower risk of depression about 20 years later. In particular, people who ate more oranges, tangerines, bananas, papayas, and watermelons were less likely to experience depressive symptoms. Most health professionals encourage eating more vegetables for overall health, but vegetables weren't found to affect depressive symptoms. (Read what happens to your brain when you eat fruit every day.)

Although depression is a mental health disorder, it's also linked to inflammation and oxidative stress. The researchers believe that because you typically eat fruits raw, they retain the antioxidants and other nutrients that can reduce both inflammation and oxidative stress.

Fruits are known for having essential nutrients like vitamin C and potassium, but they're also rich in carotenoids that can protect your cells against damage. You'll know which fruits are rich in these strong antioxidants by their color, such as oranges and watermelon. A 2016 article in Translational Psychiatry found that people with depressive symptoms had higher levels of oxidative stress in their bodies and lower levels of carotenoids. Look for foods that have carotenoids like beta-carotene, lutein, zeaxanthin, and lycopene. Watermelon and papaya are rich in lycopene, and oranges pack lutein and zeaxanthin. The aforementioned article in the Journal of Nutrition, Health, and Aging said that bananas and these other fruits also have tryptophan, which is needed to produce mood-regulating serotonin.

These fruits are almost always eaten raw, and a 2018 article in Frontiers in Psychology found that eating more fruits and vegetables raw is linked to good mental health. When you cook fruits and vegetables, some of these important antioxidants can become degraded, particularly vitamin C. That means fewer of these mood-boosting nutrients reach your system. On the other hand, eating fruits and vegetables in their raw state might reduce feelings of depression and improve your mood because these nutrients are left intact. Note, though, that cooked tomatoes have more lycopene than raw tomatoes.

Even if you don't feel symptoms of depression now, your risk of depression increases as you get older, particularly if you have other chronic conditions such as heart disease (via the Centers for Disease Control and Prevention). Your risk also goes up if you require healthcare assistance at home or if you need hospitalization. Older adults might develop depression if they don't exercise or lose their mobility and ability to perform ordinary activities.

Depression isn't part of the normal aging process, says the National Council on Aging. While many people will temporarily feel grief or hopelessness as a result of particular episodes such as death or family illness, clinical depression involves persistent feelings of pessimism, irritability, fatigue, or insomnia for a few weeks. The CDC says that clinical depression is often overlooked in older adults because it's mistaken for a natural response to age-related changes in their lives.

Older adults can protect their mental health by getting enough exercise and sleep. Social isolation can foster feelings of loneliness and depression, so older adults need to connect with their communities. That could mean volunteering at a local nonprofit or finding activities that preserve social interactions. A healthy diet is always important for sustaining your physical and mental health in midlife and beyond.

If you or someone you know needs help with mental health, please contact the Crisis Text Line by texting HOME to 741741, call the National Alliance on Mental Illness helpline at 1-800-950-NAMI (6264), or visit the National Institute of Mental Health website.