Following a Mediterranean diet, limiting sugar, and supplementing with vitamins B, D, and omega-3 can help prevent and reduce symptoms of depression.
Depression is a complex condition with many underlying causes and various treatment methods. However, studies have shown that diet plays a crucial role in preventing and treating symptoms of depression.
Mediterranean Diet
Dr. Timothy Sullivan, chair of the Department of Psychiatry and Behavioral Sciences at Staten Island University Hospital, states that a diet high in red meat, refined carbohydrates, and low in vegetables and fiber can increase the risk of depression. In contrast, the Mediterranean diet, rich in fruits, vegetables, whole grains, nuts, and legumes, can reduce the risk of this condition over time.
According to Dr. Sullivan, numerous analyses demonstrate that changes in diet can significantly improve mental health, particularly depression. A study involving nearly 50,000 middle-aged women indicated that adhering to the Mediterranean diet in their 50s could decrease the risk of late-life depression.
Another study published in the American Journal of Clinical Nutrition, which examined 72 men aged 18 to 25, showed that the Mediterranean diet improved signs of depression in many patients.
Scientists explain that approximately 90% of serotonin, or the “happiness hormone,” is produced by gut bacteria. These bacteria can communicate with the brain via the vagus nerve through the gut-brain axis. To cultivate beneficial bacteria, a diet high in fiber, found in legumes, fruits, and vegetables, is essential.
Additionally, experts recommend that individuals consume at least two servings of fruit each day. A serving can be a medium-sized orange or apple, or two small plums, kiwis, or other small fruits. Fruit juice cannot replace whole fruits.
According to Nicola-Jayne Tuck from Aston University in the UK, fruits and vegetables are rich in antioxidants, fiber, and essential micronutrients that support brain function, but these nutrients can be lost during cooking. Therefore, consuming raw fruits is most beneficial.
Key foods of the Mediterranean diet. (Image: Freepik)
DASH Diet
In addition to the Mediterranean diet, scientists point to another healthy eating pattern known as the DASH diet, originally designed to prevent hypertension but also capable of improving symptoms of depression.
The DASH diet limits sodium and emphasizes foods high in potassium, magnesium, and calcium. The diet includes plenty of vegetables, fruits, whole grains, fish, poultry, and nuts. Followers are advised to limit sweets and sugary beverages.
There is increasing evidence that diets high in sugar and fat can elevate the risk of depression. Researchers have also found substantial evidence suggesting that consuming sweets can disrupt metabolic processes, increase inflammation, and affect the nervous system. These are precursors to depression.
High sugar intake can lead to various health issues related to mental health, such as systemic inflammation, gut microbiome disorders, and insulin resistance.
Some Nutrients That Reduce Risk
To treat depression, doctors often prescribe medication and recommend psychological therapy. However, experts point out that certain over-the-counter nutrients, readily available in daily life, can alleviate symptoms of depression.
Research has found that omega-3 fatty acids, found in fish oil, flaxseeds, and walnuts, help prevent depression in both adults and children.
Supplementing with vitamin D can also lead to a more positive mood. This vitamin is particularly beneficial for those with major depressive disorder or anxiety disorders.
Researchers have also discovered that a deficiency in vitamin B, especially B1, B6, B9, and B12, can cause mood disorders, leading to stress or depression. Other studies show that vitamins B1, B3, B6, B9, and B12 are crucial for overall brain function.
Zinc helps maintain brain health. Studies also indicate that individuals with depression often have low levels of zinc in their bodies.
Commonly used in cooking, saffron is also a natural antidepressant. Meta-analyses of research indicate that saffron helps stabilize and improve mood.
