A diet rich in fruits, vegetables, and nuts, with minimal processed meats, not only helps you get in better shape physically, but it could also help prevent the onset of depression, according to new research published in the journal BMC Medicine.
In their study, Almudena Sanchez-Villegas from the University of Las Palmas de Gran Canaria and her colleagues compared three different kinds of eating plans – the Mediterranean Diet, the Pro-vegetarian Dietary Pattern, and Alternative Healthy Eating Index-2010 – in more than 15,000 participants, all of whom were free of depression at the start of the study.
Participants used a scoring system to measure how well they were adhering to their selected diet, with higher scores indicating stricter adherence, and thus a more nutritious diet. Meat and sweets were scored negatively, since they are a source of saturated and trans fats, while fruits, nuts, and veggies scored positively as sources of vitamins, minerals, and omega-3 fatty acids.
The researchers said that they wanted to investigate the impact that specific dietary patterns could have on a person’s mind, and that the three diet plans they selected had already been associated with positive physical health benefits. The results of their research indicate that the nutritional properties of these diets could also help reduce the risk of depression.
Say no to meat and sugary drinks
Sanchez-Villegas and her colleagues found that the Alternative Healthy Eating Index-2010 was associated with the greatest reduction in depression risk, but that it shared many of its benefits with the Mediterranean Diet. Both eating plans involve intake of omega-3 fatty acids, legumes, nuts, fruits, vegetables, and moderate alcohol intake, the study authors explained.
Sanchez-Villegas told redOrbit that she was not surprised by the findings, as recent research has found multiple links between nutritional quality and mental health. In fact, her team had already explored the effect of the Mediterranean Diet on depression risk in previous work, findings that it had a “protective effect” while fast-food and fatty acids were found to be “detrimental.”
“There are many reasons to support the biological plausibility that cardio-protective food patterns are also protective against major depression,” she said. “In this line of thought, a wide body of clinical and epidemiological evidence supports a strong mutual link between depression and cardiovascular disease. Finally, all the patterns analyzed in the present study have been related to lower risk of developing cardiovascular disease in many epidemiological studies.”
The nutritionist noted that even a moderate adherence to these three healthier dietary plans was associated with a decreased risk of developing depression. Based on their findings, she and her colleagues recommend diets that are high in fruits, vegetables, legumes, olive oil, tree nuts, fish, and whole grains, and low in meats, meat products, commercial bakery goods, trans-fats, and sugary desserts and drinks for optimal mental health.
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