I have a family history of depression, but (knock on wood) haven’t suffered it myself. That’s why I couldn’t be happier to hear that many of my favorite foods can actually help ward off the blues. Specifically, a new study from Spanish researchers found that people who follow a Mediterranean-style diet–think colorful vegetables, olive oil, nuts, whole grains and fish–are 30% less likely to develop depression than those who don’t eat this way.
The study examined more than 10,000 healthy individuals over several years and found that those who ate lots of olive oil, fruit, vegetables, nuts, fish, cereals and other whole grains–but low to moderate amounts of dairy, alcohol, meat and other forms of saturated fat–had a significantly reduced risk of depression.
The researchers aren’t sure why this diet has such a powerful impact on mood, although previous studies have shown that some of the nutrients found in abundance in Mediterranean meals, such as the omega-3 fatty acids in fish and the monounsaturated fats in olive oil and nuts, appear to improve brain health and mood. Other studies have found that people who don’t get enough folate and vitamin B12 (found in leafy greens and many grains) are more prone to depression, too. And the researchers also point to the fact that many of the ingredients in a Mediterranean diet fight inflammation, repair cell damage and keep blood vessels healthy–all of which can reduce the risk of depression.
What is clear is that it’s not about eating one or two wonderfoods; it’s about making sure that on the whole, your diet is filled with healthy fare (which let’s face it, is easier than trying to eat, say, salmon at every meal). I’d say that alone is something to be happy about.
–Camille
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Camille