Boost your mental wellness and reduce your stress by eating healthy fruits and vegetables.

You’re feeling stressed with a capital “S”, and you’re tempted to rip open a bar of chocolate and succumb to stress eating.

Sure, munching on snacks might bring quick, short-lived comfort, but nutrition experts say junk food would most likely worsen your stress — both in the short- and long-term.

Fortunately, there’s something you can eat to help chase the blues away: fruit! Let’s find out how fruit can help you cope with stress and some stress-free ways to add more fruit to your diet.

Fruits for Better Mood and Mental Wellness

Want to feel calmer, happier and more energetic? Eat more fruits! Studies suggest that with more fruits and vegetables in your overall diet, the better your emotional wellbeing and mental wellness will be.

Eating a wide variety of fruits also gives you a mix of nutrients and antioxidants that boosts your immune system and keeps you fighting fit, so you’re in the right state of body and mind to face stressful challenges.

Two’s the Magic Number

How much fruit should you eat every day? Two servings are all you need to satisfy your daily fruit intake.

Here are some examples of one serving of fruit:

  • One small apple or orange

  • One wedge of papaya or watermelon
  • One medium banana
  • ¼ cup of dried fruit (choose one with no added sugar!)

A Fruitful Life for Better Stress Management

Want more mood-boosting and stress-busting goodness? Add fruit to your diet with these ideas.

Eat the Rainbow

Eat a wider variety of fruit by going for the rainbow:

  • Red (watermelon, pomegranate)
  • Orange (mandarins, papaya)
  • Green (kiwi, honeydew)
  • Purple (dragonfruit, grapes)
  • White (banana, longan)

Different coloured fruit contain different types of nutrients and antioxidants, so collect them all! Keep things fresh — each time you go grocery shopping, pick out a fruit that you haven’t tried.

Make Fruit Your “Plus-one”

Give your meals and snacks a fruity twist. Having yoghurt? Add a handful of berries. Whipping up fried rice? Throw in some fresh pineapple chunks. Are you eating a salad? Top it off with some lemon zest.

Ice, Ice, Fruity

Stock up on frozen fruit — they’re convenient and just as nutritious as fresh produce. Plus, they keep longer!

DIY Healthy Food

Make your own ice kacang! This yummy dessert is usually served with lashings of syrup, coconut milk, and even ice cream, making it a sugar- and calorie-bomb.

For a lower-calorie version, top your shaved ice with blended fresh fruit, like mangos or strawberries, and/or chunks of fresh fruit. Further cut calories by adding less coconut milk or skipping it altogether.

Another DIY dessert idea: potong ice-cream. Blend frozen fruits like bananas or berries with yoghurt until thick and creamy. Pour the mixture into a popsicle mould or ice cube tray, then pop that into the freezer for an icy treat on a hot day!