It’s no secret that what we eat has a huge impact on our health, but did you know that food can help with your depression? While there’s no magic diet that can instantly fix depression, a well-balanced selection of foods that include certain brain-healthy nutrients can greatly help.
Researchers at Deakin University have found the Mediterranean diet to be particularly powerful in this regard, improving the mood in about a third of the participants in their study. The Mediterranean diet’s emphasis on whole grains, fresh fruit, legumes, vegetables, and olive oil has a potent impact on the immune system, brain plasticity, and gut flora, all of which are vital to our mental health.
This study, published in the journal, BMC Medicine, took participants through a three-month dietary regimen which included the following: six servings of vegetables, five servings of whole grains, three servings of fruit, two servings of unsweetened dairy, one serving of raw, unsalted nuts, and three tablespoons of olive oil per day. Each week, participants consumed three servings of lean red meat, two servings of chicken, up to six eggs, and two servings of fish.
If you want to get a start on a mood-healthy diet, start here—it’s proven to help your mood.