What is the link between Healthy Eating and Depression? It is increasingly emphasized that many foods and beverages consumed have positive or negative effects on mental health as well as physical health. For this reason, there is a belief that many diseases can be cured naturally and without complications by changing the diet.
Healthy Eating and Depression: Exploring the Connection
Depression, which affects one in five people in the world, is a problem that has nutrition researchers looking for natural, non-drug treatments to alleviate its symptoms. Although no specific diet has yet been discovered to treat depression, did you know that certain nutrients may be effective in managing depression symptoms?
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Understanding the Link Between Diet and Depression
What is the connection between Healthy Eating and Depression? Studies have been conducted showing that among the many factors that can cause depression, there may be deficiencies in some nutrients or inappropriate nutrition, and that symptoms of depression may regress by correcting these.
In the study published in BMC Medical Journal, A group of people with moderate to severe depression were applied to a special diet that did not include processed (refined), packaged, fried and sweet foods, with one-on-one dietitian consultancy, for 12 weeks. While there was a significant decrease in depression symptoms of people who followed this diet compared to other groups, 32% of the group It was determined that he had recovered, that is, he no longer met the criteria for depression.
Can Healthy Eating Help Alleviate Depression?
Can healthy eating help depression? It has been scientifically explained that some foods are good for depression. It is known that many foods provide psychological benefits and benefits for problems affecting psychology, such as depression, due to the substances they contain. These foods, in terms of their content, are beneficial for people: They have happy, relaxing, energizing and enjoyable effects. For this reason, it should be known that the foods taken are of psychological importance and they should be consumed accordingly.
Important foods and nutrients in Nutrition for depression
- Selenium: It is known that there is a relationship between low blood selenium levels and depressed mood. Selenium; It is abundant in whole grain foods, tree nuts, seafood, and poultry such as turkey and chicken.
- Vitamin D: It is known that vitamin D deficiency is one of the causes of depression. Most of the vitamin D is produced by our body from sun exposure; It is also found in some foods and can be taken as a supplement if a deficiency is detected in the body. If you want to take it through food; Salmon, tuna and mackerel contain plenty of vitamin D.
- Omega 3 fatty acids: It is a fact that we do not benefit enough from omega-3 fatty acids. Although it does not have strong enough evidence to be used as a treatment method for depression, it is also known to be used among supportive treatments. Foods rich in omega-3:
- Cold water fish; salmon, sardine, tuna and mackerel fish
- Flaxseed oil and chia
- Dried nuts, especially walnuts and almonds
- The beneficial omega-3 fatty acid ratios contained in these foods may vary. Omega 3 is also beneficial for brain health.
- B Vitamins: Vitamin B deficiencies are taken into consideration when investigating the causes of depression. Especially vitamins B12 and B6 can be considered the main ones. Eggs, meat, poultry, fish, oysters, dairy products and whole grains are foods rich in B vitamins.
- Zinc: According to research, zinc levels should be sufficient for a healthy immune system. Zinc deficiency may also cause increased symptoms of depression. Foods where it is most abundant: whole grains, beans, oysters and nuts such as hazelnuts and walnuts.
- protein foods: Getting enough protein is necessary for normal body functions and growth, as well as for treating depression. Low-fat and high-protein foods such as tuna, turkey, chickpeas and curd cheese are beneficial.
- Probiotics: There are an increasing number of studies showing that foods containing rich probiotics, such as yoghurt and kefir , help improve some of the symptoms of depression by supporting beneficial intestinal bacteria (intestinal flora) called microbiome . However, there is not yet enough scientific data to say that disruptions in microbiota cause depression or that probiotics can be used instead of antidepressant treatment alone.
Can healthy eating cure depression?
Can healthy eating cure depression? Despite the connection between Healthy Eating and Depression, it should be noted that diet alone cannot cure depression. This psychological problem is a complex condition that often requires a multifaceted approach to treatment. Therefore, pay attention to the following points in addition to the Diet for depression:
should be avoided: It has been proven that long-term or heavy alcohol use, stimulant and drug use causes depression. Similarly, it is said that high consumption of caffeinated beverages causes chronic anxiety and predisposes to depression. For this reason, limited use of drinks with stimulant properties is recommended.
Weight control: People with obesity problems are more prone to depression, and people with depression are more likely to have obesity problems. It is thought that excess weight affects hormones, metabolism and the immune system, creating a predisposition to mental distress. It is emphasized to stay away from refined foods and processed oils. Depression can cause the desire to eat more, and especially the desire to eat sweets, which is felt as a need to increase dopamine levels, can cause serious weight and health problems over time.
Exercise: The benefits of moderate to moderate exercise , reaching an average of 150 minutes a week, are great to keep both weight and mental health in balance.
Sleep: Adequate and regular sleep is indispensable for mental health. The body produces some chemicals that regulate mental health during sleep, and these play an active role in protecting against depression.
Practical Tips for Incorporating a Mood-Boosting Diet
Important nutritional tips to improve mood can be considered as follows:
- You can reduce the level of depression by consuming raw/fresh vegetables and fruits regularly.
- Low-fat protein sources such as fish, turkey, chicken, eggs and legumes increase the level of happiness by supporting the production of serotonin, the happiness hormone.
- Healthy carbohydrates with high fiber content, such as bulgur, quinoa, buckwheat, oats and multi-grain breads, also reduce the risk of depression by increasing serotonin levels.
- Raw oily seeds such as avocados, hazelnuts, almonds, cashews and walnuts, and healthy oils such as omega 3 and olive oil also increase the level of happiness.
- Plants such as lemon balm, chamomile, lavender, St. John’s wort and fennel help calm down and regulate mood because they have antidepressant properties.
- Some studies show that foods with high antioxidant capacity such as tomatoes, cauliflower, broccoli, onion, garlic, kiwi, pomegranate, citrus fruits and red fruits improve mood. Therefore, these foods should be included in the diet.
Conclusion
We hope that by reading this text, you have understood the connection between Healthy Eating and Depression. When people face psychological problems, they should consume foods that are good for their psychology and should not consume foods that psychologically trigger this situation. There are many foods known to benefit such conditions. Many of these are foods that increase serotonin release. Serotonin is known as the happiness hormone. In this case, taking this hormone naturally from different foods will have a positive effect on the person’s psychological problems. So make nutrition a priority as part of your self-care routine, and if you’re struggling with depression or other mental health issues, seek professional help.