We are what we eat: 9 foods that prevent depression and 8 that favor it

The Mediterranean diet, ideal to prevent depression. (iStock)
The Mediterranean diet, ideal to prevent depression. (iStock)

A scientific study published by Nature argues that the Mediterranean diet is the most helpful in preventing diseases such as depression.

Eating well is not only important for the body, but also for the mind. This is shown by a scientific study that reveals that 33 percent of people who follow the Mediterranean diet have less risk of being diagnosed with depression than those with different dietary habits that base their meals on other diets.

The study has been published by the journal Nature , is led by Camille Lassale, University College London, and has the participation of a Spanish researcher, Almudena Sánchez-Villegas. Sánchez-Villegas is a member of the Institute of Biomedical and Health Sciences Research of the University of Las Palmas of Gran Canaria and of the Cyber ​​of Physiopathology of Obesity and Nutrition (CIBEROBN), of the Carlos III Health Institute of Madrid.

In statements made by CNN , Camille Lassale says that “there is conclusive evidence of the relationship between the quality of a person’s diet and their mental health . A relationship that goes beyond the effects of food on your size and what this can cause in your self-esteem, “either by losing weight or getting too fat.

While several studies claim that traditional treatments with antidepressants barely work in one in three cases , others say that taking vitamin B and other minerals such as zinc or magnesium helps keep the brain in shape. Now, this research goes a step further and points to the Mediterranean diet as a paradigm to fight against depression .

These are the foods on which the Mediterranean diet is based and which can help prevent depredation:

  • Olive oil
  • Cereals
  • Fresh meat
  • Vertudas and vegetables
  • Vegetables
  • Eggs
  • Fish
  • Water (at least a liter and a half a day)
  • Dairy products

Inflammatory ingredients favor depression

The study ensures that people who have a diet rich in inflammatory ingredients such as processed foods, transgenic fats or alcohol, are more likely to suffer depression . Lassale says that “a diet rich in inflammatory foods can lead to systemic inflammation, which can directly lead to an increased risk of depression.”

Researchers have found several factors that can be controlled by a person’s diet such as insulin resistance, inflammation or oxidative stress (the process of cellular deterioration by the production of free radicals). All these factors are associated in some way with depression.

These are some of the foods that taken in excess can promote depression :

  • Sugars
  • Safflower oils, corn or sunflower seeds
  • Industrial bakery
  • Fried foods
  • Red meat
  • Processed meat
  • Alcohol
  • Products made with refined grain such as white bread or white flour

 

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