A growing body of research over the past decade shows that a healthy diet—high in fruits, vegetables, whole grains, fish and unprocessed lean red meat—can prevent depression.
Researchers, led by epidemiologist of Australia’s Deakin University, looked at whether improving the diets of people with major depression would help improve their mood. They chose people with depression for the study, some of whom were already being treated with antidepressants, some with psychotherapy, and some with both. Half of these people were given nutritional counseling from a dietitian, who helped them eat healthier. Half were given one-on-one social support—they were paired with someone to chat or play cards with—which is known to help people with depression.
The findings are spurring the rise of a new field: nutritional psychiatry. The annual American Psychiatric Association conference has started including presentations on nutrition and psychiatry. Depression has many causes—it may be genetic, triggered by a specific event or situation, such as loneliness, or brought on by lifestyle choices. But it’s really about an unhealthy brain.
When we think of cardiac health, we think of strengthening an organ, the heart. We need to start thinking of strengthening the brain, when we think of mental health.
A bad diet makes depression worse, failing to provide the brain with the variety of nutrients it needs. Processed or deep-fried foods often contain trans fats that promote inflammation, believed to worsen depression.
So what should we eat? The research points to a Mediterranean-style diet made up primarily of fruits and vegetables, extra-virgin olive oil, yogurt and cheese, legumes, nuts, seafood, whole grains and small portions of red meat. The complexity of this diet will provide the nutrition our brain needs, regulate our inflammatory response and support the good bacteria in our gut.