Have you ever wondered if there is a link between depression and diet ? Strange as it may sound, there is a strong connection between the two. Studies show that people following inferior-quality diets loaded with chocolates, processed meats, fried stuff, and refined cereals tend to have higher rates of depression. Alternatively, people eating more fruits and vegetables and fish were seen to have fewer symptoms of depression.

It is proved that a balanced diet helps to protect the body against all kinds of diseases. For instance, those who follow a Mediterranean diet focusing on the consumption of fish, vegetables, and fruits, with less dairy and meat products, have significantly low rates of depression and fewer chances of developing diabetes, heart problems, or Alzheimer’s.

What is the relation between depression and diet?
The human brain is always on, taking care of movements and thoughts, heartbeat and respiration, and all your senses. The working 24×7 brain needs constant fuel supply. This fuel is derived from the food humans eat. So, the foods you consume will inevitably have a strong effect on how you feel and how your brain works. Like any costly car that demands premium quality fuel to run, the human brain will guarantee the best performance only when you give it high-quality food. This means following a diet rich in minerals, vitamins, antioxidants, etc., is beneficial as it can both nourish and protect the brain.

When food intake is compromised, the brain will be affected. So, a diet that is significantly high in refined sugars can prove to be damaging to the brain. Many studies show a correlation between a sugar-rich diet and impaired brain activities. This may worsen, leading to mood swings, and often to depression.

How does this happen?
Serotonin, a neurotransmitter, regulates the appetite and sleep cycles, inhibits pain, and mediates moods. Almost 95% of this serotonin gets produced inside the gastrointestinal tract which is made up of millions of neurons or nerve cells. So, the digestive system that works internally will also influence your emotions. Production of neurotransmitters such as serotonin is controlled by “good bacteria” that are responsible for protecting your intestinal lining and fighting the “bad” bacteria or toxins. They can fight against inflammation and improve nutrient absorption, activating neural pathways leading to the brain from the stomach. So, you need to focus on what you eat, not simply to stay healthy physically but also emotionally. A “clean diet” that is without any sugar or processed foods can improve your moods.

What can you eat to reduce symptoms of depression?

• Reports suggest that eating selenium-rich foods like whole grains, seafood, Brazil nuts, organ meats, etc.. can help.
• Vitamin D improves depression symptoms, and you can get it from dietary sources like fortified dairy foods, oily fish, eggs, beef liver, among others.
• Omega-3 fatty acids in cold-water fish like salmon and sardines, walnuts, flaxseeds, are great for people with depression.
• Antioxidants found in vitamins A, E, and C eliminates free radicals without which oxidative stress develops.
• B vitamins in meat, eggs, poultry, milk, fortified cereals, fish, and oysters can reduce symptoms of depression and mood disorders.
• Folate-rich foods like dark, green, leafy vegetables, nuts, beans, fruits and fruit juices, meat and poultry, and seafood and eggs can help.
• Zinc in whole grains, beef, chicken and pork, oysters, nuts, pumpkin seeds, can also help manage depression symptoms.