A large study including over 15,000 people published in the journal BMC Medicine, shows that depression could be linked with nutrient deficits. Analysis of dietary patterns revealed that eating a healthy diet, comprised of fruits, vegetables, legumes, and nuts and low in processed meats, is associated with less development of depression.
This large study was the first time that several healthy dietary patterns and their association with the risk of depression were analyzed together.
The research compared three diets; the Mediterranean diet, the Pro-vegetarian Dietary Pattern and Alternative Healthy Eating Index-2010. Subjects used a scoring system to measure their adherence to the selected diet.
Food items such as meat and sweets (sources of animal fats: saturated and trans fatty acids) were negatively scored, while nuts, fruits and vegetables (sources of omega-3 fatty acids, vitamins and minerals respectively) were positively scored.
Researcher, A. Sanchez-Villegas, University of Las Palmas says “We wanted to understand what role nutrition plays in mental health, as we believe certain dietary patterns could protect our minds. These diets are all associated with physical health benefits and now we find that they could have a positive effect on our mental health.”
“The protective role is ascribed to their nutritional properties, where nuts, legumes, fruits and vegetables (sources of omega-3 fatty acids, vitamins and minerals) could reduce the risk of depression.”
The study used 15,093 participants who were depression free at the beginning of the study. Questionnaires to assess dietary intake were completed at the start of the project and again after 10 years. The Alternative Healthy Eating Index-2010 scored the best of all.
Researcher A.Sanchez-Villegas explained that very strict adherence to a diet is not necessary. “A threshold effect may exist. The noticeable difference occurs when participants start to follow a healthier diet. Even a moderate adherence to these healthy dietary patterns was associated with an important reduction in the risk of developing depression. However, we saw no extra benefit when participants showed high or very high adherence to the diets.”
This statement should provide encouragement to those who wish to improve their diet for their mental health realizing that they do not have to be “perfect” to derive the benefits.
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