Diet can play a role in the prevention of depression
According to the results of a new Spanish study published in the October issue of the Archives of General Psychiatry, the Mediterranean Diet is not only protective against heart disease and cancer, but it may also help prevent against depression.
Over 10,000 adults were studied over four years and those who adhered to the diet high in monounsaturated fats, fruits, vegetables, and whole grains were found to have a 30% less risk of developing depression.
Olive oil is the primary fat source in the diet, and is said to improve serotonin transportation and binding in the brain, leading to improved mood and less anger and aggression.
Another reason for the positive mental effects is that the Mediterranean diet improves the function of the endothelium, the inner lining of the blood vessels that is involved in the production of brain-derived neurotrophic factor (BDNF). This molecule is responsible for the growth and function of nerve cells and may play a factor in some depression cases.
Omega-3 fatty acids, found in fish such as salmon, may also lead to improved brain function and increased serotonin levels. According to Dr. Barry Sears, author of the Zone diet books, consumption of fish oils improve depression by reducing levels of Arachidonic Acid – an Omega-6 fatty acid that causes an inflammatory response in the body.
B-vitamin deficiency has been linked to depression. Fruits, vegetables, legumes, and whole grains all provide plentiful B-vitamins in the diet, particularly folate and B6. Folate is important in methionine production. Methionine is a part of the anti-depressant supplement SAM-e. B6 is critical to serotonin production.
Other studies have linked calcium deficiency with depression. The Mediterranean style diet was shown in a 2008 research study published in the Journal of the American College of Nutrition to improve calcium utilization in the body.
The researchers warn that this diet should not be used as a primary treatment for current depression, and that all depression symptoms should be assessed and monitored by a physician.
Photo Credit: www.us.army.mil
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