Depression, a state of unhappiness or hopelessness, may occur for short periods during times of loss and difficulties at home or at work. In some cases, however, depression becomes a severe emotional disorder that occurs nearly everyday. A healthy diet may play a role in relieving or preventing depression. Research suggests people practicing nutritious eating patterns appear less likely to develop symptoms of depression than those who have diets consisting of more high-fat, processed and sugary foods, according to the MayoClinic website.
Dietary Advantage
British and French researchers analyzed the dietary patterns of 3,486 people during a period of five years. The middle-aged subjects were chosen from studies that divided them into two groups. One group consumed foods with high amounts of fruits, vegetables and fish. The other group ate a high content of sweetened desserts, fried foods, processed meat, refined grains and high-fat dairy products. The researchers concluded the people on the diet rich in fruits, vegetables and fish had lower rates of depression than the other group and that their healthy diet protected them from depression, it was reported in the November 2009 issue of the "British Journal of Psychiatry."
Mediterranean Model
The Mediterranean diet, which includes meals that emphasize fruits, vegetables, whole grains, nuts and fish, may also protect you against depression. Spanish researchers conducted surveys of 10,094 participants between 1999 and 2005 on their dietary intake and measured levels of depression or use of antidepressant medication. During a follow-up more than four years later in the ongoing study, researchers found people who more closely followed a Mediterranean diet had a more than 30 percent reduction in the risk of depression than subjects who followed the diet the least, ScienceDaily reports.
Omega-3 Fatty Acids
Tuna, salmon, mackerel, herring and sardines contain omega-3 fatty acids. Omega-3 fatty acids may alleviate depression symptoms. Several studies of patients found that those who consumed omega-3 fatty acids along with their prescription antidepressants had more improvement than patients who only took antidepressants, according to the University of Maryland Medical Center. Others studies show no difference and research continues.
Disease Resistance
However, omega-3s and consumption of the Mediterranean diet may improve resistance to disease, which may lower the incidence of depression. Research has shown omega-3 fatty acids lower the risk of heart disease in people who consume them often, the University of Maryland Medical Center notes. People who follow the Mediterranean diet may have lower rates of Parkinson's and Alzheimer's diseases, the MayoClinic states. Illness can lead to or intensify symptoms of depression.
Carbohydrates
Carbohydrate-rich foods may increase the amount of serotonin in the brain to provide a calming effect and improve moods. Carbohydrates include whole grains, such as whole-wheat bread and cereal, whole-grain pasta, brown rice and oatmeal.
References
- MayoClinic.com: Are Depression and Diet Related? Can a Junk Food Diet Increase Your Risk of Depression?
- Medical News Today: Researchers Say Healthy Diet Protects Against Depression In Middle Age
- ScienceDaily: Mediterranean Diet Associated With Reduced Risk Of Depression
- University of Maryland Medical Center: Omega-3 Fatty Acids
- MayoClinic.com: Coping with Anxiety-Can Diet Make a Difference?
