Polling indicates that 6 million older Americans are struggling with the physical and emotional challenges of depression. That can lead to inactivity, poor nutrition, and lack of social interaction — all of which fuel chronic health problems.

To protect yourself from that future, we've long recommended having a posse and a purpose, getting plenty of depression-dispelling exercise, and making sure you manage stress with meditation and good sleep habits.

But here's a new trick: eating fresh fruit in your middle years.

A study published in the Journal of Nutrition, Health, and Aging surveyed more than 13,000 participants over 22 years (on average they were age 51 at the start and 73 at the end) to see what fruits and vegetables they were eating, and if they developed symptoms of depression.

The researchers found that regularly consuming three servings a day of fruits such as oranges, tangerines, bananas, papayas, watermelons, apples, and honeydew melons reduced the participants' risk of depression after age 65 by 21%.

Fruit has high levels of anti-inflammatory micronutrients such as vitamin C, carotenoids (which are converted into vitamin A), and flavonoids (in citrus fruits and berries). That may counter chronic inflammation that disrupts the gut microbiome, directly impacting emotional health via the gut-brain axis.

So enjoy a serving of fruit with each meal and/or as a snack throughout the day.