Food affects our mood in many different ways. And there’s a growing body of research showing that diet can help fight, prevent, or at least reduce the risk of depression. Some foods must be on the menu for this.
How food and individual foods affect our mood has occupied scientists for many years. Much is now known about the effect of individual food components. Now the researchers in the field of “Nutritional Psychology” want to use the findings to prevent and treat depression.
Various studies have examined the connection between the risk of depression and diet in recent years. Recently, an Australian study has even proven the healing effect of a healthy diet on patients with severe depression.
For the study, the researchers led by Felice Jacka from Deakin University in Melbourne intervened in the diet of people suffering from depression who had previously eaten rather unhealthily. Half were allowed to continue eating fast food, ready meals and processed foods, while the other half switched to the Mediterranean diet, which includes lots of fresh vegetables and fruit, fish and olive oil. After three months, the signs of depression in this group had decreased significantly. For the others, everything stayed the same. The change in diet ran parallel to the depression therapy, which both groups continued to undergo.
Other studies have demonstrated the role of a healthy diet in preventing mental illness, such as the meta-analysis of 41 studies led by Camille Lassale at University College London. The main finding: A predominantly plant-based diet with good oils and whole grains can reduce the risk of depression, while unhealthy fast food increases the risk of the disease. The researchers see trans fats, saturated fatty acids, nutrient-poor carbohydrates and sugars as culprits, which promote inflammatory processes in the body. Inflammatory molecules end up in the brain, where they attack neurotransmitters responsible for mood regulation.
Because that is the connection between food and psyche:
Certain nutrients affect the neurotransmitters responsible for positive feelings, most notably the “happy hormone” serotonin in the brain. If there is a nutrient deficit, the happy hormones are missing and the mood suffers.
Foods that contain B vitamins, vitamin D, omega-3 fatty acids, amino acids, as well as minerals and trace elements such as magnesium, potassium or selenium are particularly important for the formation of neurotransmitters.
Bananas: Thanks to their nutrients potassium and tryptophan, the fruit has a mood-enhancing effect and prevents depression. Because the amino acid tryptophan in particular helps to form the “happiness hormone” serotonin. As an alternative: Pineapples and plums also contain plenty of tryptophan.
Avocado: The mix of unsaturated fatty acids, tryptophan, vitamin B6 and folic acid stimulate the formation of serotonin particularly strongly.
Potatoes and fennel also stimulate serotonin formation.
Spinach: Like other leafy greens, spinach contains the relaxing and anti-anxiety magnesium. Legumes, nuts and whole grains are also valuable sources of magnesium.
Dried fruits: Dates and figs contain a lot of magnesium in addition to tryptophan. It makes you stress-resistant and lifts your spirits.
Eggs: Amino acids and especially vitamin D in chicken eggs contribute to the anti-depression diet.
Other foods containing vitamin D are hard cheese, oily fish, liver and mushrooms.
Salmon: The omega-3 fatty acids and vitamins B6 and B12 make the fish act like a natural antidepressant.
Flaxseed oil and walnuts are also good sources of omega-3 fatty acids.
Beetroot: There is a lot of folic acid in the tuber, which counteracts tiredness, insomnia and depression – the production of serotonin is boosted.
Also lots of folic acid and other lightening B vitamins Spinach, asparagus, parsley, broccoli and legumes.
Yoghurt: A recent theory about the influence of nutrition on the psyche says that it works via the nerve plexus in the digestive tract: Ultimately, intestinal bacteria are responsible for our mood and a healthy intestinal flora is important for well-being. Probiotic foods such as yoghurt in particular support the intestinal flora.
Chili: Very hot spices cause a pain stimulus that increases the release of endorphins. The happiness hormones triggered by chili, chili peppers and pepper relax and improve your mood.
If you combine the psycho-positive diet with sufficient exercise in the fresh air, you can wrap your psyche in an effective protective layer against the onset of depression.
But if you are listless and listless, sad and depressed, tired and lacking appetite for several weeks, feel no joy but inner emptiness, you should not hope for the effect of the diet, but seek help immediately. Because even the best menu cannot replace professional therapy in the case of depression.
