If you can't walk, try eating green vegetables.

Studies have shown that eating green vegetables is not only good for your physical health, but can also improve your mental health. Just adding one serving of fruit or vegetables to your daily meals can improve your mood, according to The Washington Post.

A 2023 British study found a link between high fruit consumption and feelings of well-being, confidence, and energy.

For every 100 grams of vegetables consumed, the eater's risk of depression will decrease by 3%.

Meanwhile, a 2022 Australian study found that people who consumed at least five servings of vegetables a day had a 19% lower risk of depression than those who ate only one serving or none.

A synthesis report from 18 different studies also showed that for every 100 grams of vegetables consumed, the eater's risk of depression will decrease by 3%.

Another study by British scientists also said that increasing a person's daily fruit and vegetable consumption, even by just one serving, can bring mental health benefits equivalent to walking for 10 minutes for 8 days.

Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital (USA), said: "There is growing evidence that consuming more vegetables and fruits helps mental health, especially reducing anxiety."

Eating lots of green vegetables may leave less room in your stomach for unhealthy foods like sweets. Research shows that consuming lots of sweets increases feelings of anxiety, panic, or hopelessness.

Dr Naidoo added that the mental health benefits of eating more green vegetables could also be due to the higher fibre we get, which in turn leads to a healthier gut microbiome.

Additionally, many studies have shown that gut bacteria are a major contributor to depression and anxiety, as the health of the microbiome directly affects the production of serotonin and dopamine, neurotransmitters that help regulate mood and mental well-being.

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