Whole Foods Diet May Protect Against Depression

Eating a whole foods diet may not only stave off weight gain, it may also help prevent depression. In a study published in the British Journal of Psychiatry, Caucasian, middle-aged adults who consumed a diet rich in fruits, vegetables, and fish reported fewer depression symptoms on a depression test ( the Center for Epidemiologic Studies Depression Scale or CES-D) five years later, compared to people who frequently ate processed foods. By comparison, participants whose eating habits revolved around processed meat, high-fat dairy products, and fried, refined, and sugary foods had a more than 50 percent higher chance of depression symptoms. The association between diet and depression held even after controlling for physical activity, smoking, total energy intake, and other factors.

Food & Mood

If poor diet does indeed cause depression symptoms, the researchers note that one or more of the following mechanisms might be at work:

· The rate of depression may rise with sugar consumption.

· Processed foods may promote inflammation and heart disease, which may contribute to depression.

· Insulin resistance and/or other disease processes could be to blame.

The protective effects of a whole foods diet could come from antioxidants, folate or fatty acids, or the combined effects of nutrients in these foods. Although previous research has focused on isolated nutrients and depression, this study is among the first to examine overall dietary patterns and the risk of experiencing symptoms of this mood disorder.

The researchers note that more research needs to be done to confirm that diet influences depression and not the reverse.

The bottom line: While the study group was limited, adopting healthy eating habits is generally a good idea for most people. Whole foods are closer to a natural state, receive minimal or no processing, and typically contain no added fats, sugars or salt. Try tasty options such as raw fruits and vegetables, unpolished whole grains, and minimally processed fish, poultry, and meat.

Source: Healthcommunities