A diet that reduces the risk of depression. According to new scientific research, this diet could reduce the risk of depression We’ve read a lot about mood-boosting diets, or they can help us deal with some seasonal affective disorders, such as melancholy or depression.
A recent study by Rush University Medical Center tells us that people who were on a diet of low-sugar fruits, vegetables, and saturated fats were less likely to get depressed. For example, vitamin B deficiency has been linked to depression, and a study recently published in the American Journal of Psychiatry showed that Western diet (processed foods: hamburgers, white bread, pizza, potatoes, sugar), increases the risk of developing mood disorders by more than 50%. Although diet cannot cure depression, it can affect mood, energy, and ability to respond to stressful situations.
Diet and depression
The study looked at the diet plan of a group of 81-year-olds over a six-year period. One group followed the Dash diet (a diet high in vegetables and low in saturated fat to reduce hypertension) and the other followed a diet high in red meat and refined sugar.
The researchers found that participants who followed the second diet had a higher risk of depression than those who ate more vegetables rich in fruits and vegetables. Depression is common in older adults and more common in people with memory problems, high blood pressure or high cholesterol, says study leader Dr. Laurel Cherian.
People with a history of depression should consume foods that are beneficial to the body and brain. So include whole grains, fruits, vegetables, and healthy fats in your daily diet. It is also advisable to consume a lot of omega-3s. Although several studies have failed to decipher the mechanism and link between omega-3 fatty acids and depression symptoms, there are studies that suggest that consumption of these heart-friendly fatty acids can help with depression, especially in the case of when taken with conventional antidepressants.
Epidemiological studies show that populations that consume enough fish have lower rates of depression. Foods rich in omega-3s are fatty fish (salmon, sardines, mackerel, etc.), soybeans, nuts, omega-3 fatty acid-rich products, and linseed.
A diet that reduces the risk of depression