A healthy diet is one of the most overlooked factors in recovering from depression, recent research claims.
The Mediterranean diet in particular provides the vitamins and minerals the body and brain need.
Dr Vicent Balanzá, one of the study’s authors, explained that the brain…
“…needs an adequate intake of key nutrients, such as polyunsaturated fatty acids Omega-3, essential amino acids, B-group vitamins (B12 and folate), vitamin D and minerals like zinc, magnesium and iron.
A balanced and high-quality diet, such as the Mediterranean, provides all of these, but in cases of deficiencies, nutritional supplements are advisable.”
The Mediterranean diet is good for both the brain and the body, Dr Balanzá said:
“At the population level, we had scientific evidence that Mediterranean diet is associated with a lower risk of cardiovascular disease, diabetes and cognitive impairment.
Now we also know that it reduces the risk of depression.
These are strong arguments to preserve a cultural -and wholesome- treasure that has been transmitted over time,”
The study explains the best way of getting the required nutrients:
“A traditional whole-food diet, consisting of higher intakes of foods such as vegetables, fruits, seafood, whole grains, lean meat, nuts, and legumes, with avoidance of processed foods, is more likely to provide the nutrients that afford resiliency against the pathogenesis of mental disorders.”
This is far from the first study to highlight the importance of diet in treating depression.
A recent study of 15,093 people who were followed over 10 years, found…
“A Mediterranean diet including fruits, vegetables and legumes can prevent depression, a large new study finds.
People only had to make relatively small changes to see the benefits.
The scientist think that depression could be partly down to a lack of essential nutrients.
People who reported eating more nuts, fruits and vegetables were considered to be following the Mediterranean diet more closely.
Those who ate more meats and sweets were considered to be moving away from the healthy diet.
The benefits of the diet are likely related to higher levels of omega 3 and other essential nutrients.”
The study was published in the journal The Lancet Psychiatry (Sarris et al., 2015).
About the author
Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology.
He has been writing about scientific research on PsyBlog since 2004. He is also the author of the book “Making Habits, Breaking Habits” (Da Capo, 2003) and several ebooks:
- Accept Yourself: How to feel a profound sense of warmth and self-compassion
- The Anxiety Plan: 42 Strategies For Worry, Phobias, OCD and Panic
- Spark: 17 Steps That Will Boost Your Motivation For Anything
- Activate: How To Find Joy Again By Changing What You Do
Vegetable brain image from Shutterstock