It’s no longer a surprise that what we eat has a direct effect on the way we feel, physically and also mentally. Some recent studies have suggested the fact that Mediterranean diet might prevent us from being depressed.
Because in this area cases of depression are more rare than in other places on Earth, researchers think that the Mediterranean diet, rich in fruits, vegetables, fish, nuts, cereals and olive oil help in maintaining a healthy state of mind.
Although depression does not depend only on one factor, a right diet is the first and most efficient step in preventing, but also in treating moderate cases of depression. Many times, the lack of vitamins, minerals and fat acids might cause or can help with the appearance of depression.
Spanish researchers from the Universities of Las Palmas and Navarra have studied a group of 10.084 people over a course of four years and they discovered that people that followed a Mediterranean diet were 30% less predisposed to depression.
A similar study has conducted in England, and the results were the same: people on Mediterranean diet were 30% less depressive.
“it’s very possible that this combination of omega 3 fat acids, along with other unsaturated fats and antioxidants from olive oil and nuts, but also group B vitamins in classic Mediterranean diet to have a protective effect against depression” the coordinators of the study that took place in Spain said.
Selenium Rich foods
Studies also shown that there is a strong connection between the appearance of depression and the low level of selenium in the body. Cereals, meat, eggs and nuts are important selenium sources.
The recommended daily quantity of selenium is 0.06 mg for women and 0.07 mg for men.
Fish
Fat acids that can be found in fish are essential for the health of the heart, brain,but also for our our metal health.
Omega 3 and Omega 6 are nutrients that cannot be produced by the body, and the only way to get a good quantity is a rich diet of fat fish like tuna, macro, but also in pumpkin seeds.
Green Vegetables
Some studies have demonstrate a tight connection between the low level of group B vitamins and some metal problems.
The folic acid, one of the group B vitamins, is essential in preventing depression, research has proved that a low level of folic acid might even reduce the efficiency of anti depressive medication.
The foods rich in folic acid are green vegetables and beans.
What must you avoid ?
Alcohol
Alcoholic beverages can amplify our emotional state and can aggravate depression.
Coffee
Coffee, tea, gives you energy for the moment, but after the effect disappears the energy level drops right away. If you drink big quantities, you will feel anxious and cranky, which can accentuate the symptoms of depression.
Sweets
Same thing does for sweets as well. Foods rich in sugar offers a good state, but only for a short time. On the other hand, the negative effects on our health cannot be neglected.
