You’ve heard the saying, “You are what you eat”. But did you know that what you eat can have a direct impact on your mental health? Research shows that there is a link between diet and depression, specifically showing that eating processed, sugary, and fatty foods can lead to depression.[1] Eating a more balanced diet rich in vitamins, antioxidants, and other nutrients can help ease symptoms of depression. We’re taking a look at the link between your diet and mental health, highlighting the foods that can help to improve your mood and overall well-being, and the ones you should avoid to help prevent depression.
Diet and Depression: Foods That Promote Mental Wellness
Studies show that eating a diet rich in fruits, vegetables, grains, and low-fat dairy is linked to a decreased risk of depression.[2] This is due to the way certain nutrients react in the body. Here’s a breakdown of the foods and nutrients you want to include to help your mental health:
Omega-3 Fatty Acids
Some studies suggest that foods rich in omega-3 fatty acids can help to improve depressive disorders[1] This is because consuming omega-3 fatty acids can enhance brain function, preserving the myelin sheath that protects nerve cells.
You can add omega-3 fatty acids to your diet by eating these foods:
- Tuna
- Salmon
- Walnuts
- Flaxseed
Antioxidants
Eating foods rich in antioxidants is important because antioxidants help remove free radicals from the body. When the body does not eliminate enough of them, stress can develop, leading to mental health issues such as depression and anxiety.
You can get a good amount of antioxidants into your body by eating foods such as:
- Fruits
- Vegetables
- Soy
- Berries
- Plant-based foods
Selenium
Some researchers have noted that increasing the amount of selenium in your diet can help improve mood and reduce anxiety and depression symptoms.[3] This is due to its antioxidant and anti-inflammatory properties.[4] Add whole grains, Brazil nuts, and some seafood to your diet to increase your selenium intake.
Vitamin B
Vitamins B-12 and B-9 help to maintain the nervous system, which can help to keep depression at bay. Vitamin B-12 is abundant in a variety of foods, including:
- Eggs
- Poultry
- Fish
- Milk
- Meat
To increase your Vitamin B-9 intake, consider including leafy vegetables, beans, nuts, and dairy products as part of your regular diet.
Protein
Protein is an essential part of the diet because it helps the body to grow and repair, but it can also help to fight depression due to a protein called tryptophan that creates serotonin.[1] This is known as the “feel good” hormone. Tryptophan can be found in turkey, chickpeas, and tuna.
Zinc
Zinc is known to boost the immune system and can also influence depression symptoms. Some studies have indicated that people suffering from depression had lower levels of zinc compared to those with no signs of depression.[1]
You can find zinc in foods like:
- Beef
- Chicken
- Pork
- Nuts
- Beans
- Seeds
- Whole grains
By making changes to your diet to add these nutrients and foods, you can help to fight depression. One study found those with moderate to severe depression saw their symptoms improve after receiving nutritional counseling and eating a healthier diet for 12 weeks.[5]
Diet and Depression: Foods To Avoid to Prevent Mental Illness
Just as there are foods you want to add to your diet to prevent depression, there are also foods you want to avoid. Research has indicated that eating a diet high in processed meat, sugar, butter, and high-fat dairy is linked to an increased risk of depression.[2] This is because fatty foods can cause inflammation in the body. This inflammation has been linked to depression and other health problems.[6]
Fatty acids can also interfere with how the body produces neurotransmitters like serotonin, which help to regulate mood.[7] Fried foods can cause issues because they lead your blood sugar to spike and crash, causing mood swings and depression. Ultra-processed foods can also be dangerous because they can disturb the balance of gut bacteria, which can also increase the risk of depression.
What specific foods should you avoid to prevent mental illness? Here’s a quick rundown:
- Processed Meat
- Candy
- Cookies
- French Fries
- Refined Foods (white bread, pastries, etc.)
- Processed oils
By avoiding these types of foods, you can help to not only prevent depression but also live a healthier lifestyle. This can help to avoid chronic health issues like diabetes, high blood pressure, and obesity, which can also lead to depression.
While eating certain foods can increase the onset of depression symptoms, it’s also important to note that depression can lead to a poor diet.[2] When people do not feel good about themselves, they may eat whatever they can find, not caring about the nutritional value. This creates an endless cycle because of the way these foods will react to their bodies, which are already in distress. Treating depression symptoms as soon as they become apparent will help improve all aspects of a person’s health and well-being.
What Does a Healthy Plate Look Like?
If you’re looking to make dietary changes, this is the recommended breakdown of the foods you want to include according to the U.S. Department of Agriculture MyPlate:[8]
- 30% grains
- 30% vegetables
- 20% fruits
- 20% proteins
Dairy products, such as a glass of low-fat or non-fat milk or a yogurt cup, should also be included.
Diet and Depression: Seek Mental Health Treatments at Healing Foundations Center
Healing Foundations Center provides treatment for depression and other mental health issues for patients in Scottsdale, Arizona. Our treatment program is tailored to each patient and helps them battle their issues. Treatment can include a combination of therapies and other methods to achieve the best outcomes.
Contact the Healing Foundations Center staff today to learn more about our mental health treatments to help you live the healthy lifestyle you deserve.
Sources:
[1] https://www.medicalnewstoday.com/articles/318428#diet-and-depression
[2] https://www.health.harvard.edu/blog/diet-and-depression-2018022213309
[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC2738337/
[4] https://www.nature.com/articles/s41598-022-05078-1
[5] https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y
[6] https://www.healthline.com/health-news/eating-french-fries-may-increase-your-risk-of-depression
[7] https://www.webmd.com/depression/ss/slideshow-avoid-foods-anxiety-depression
[8] https://www.myplate.gov/eat-healthy/what-is-myplate