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Eat Healthy To Reduce Depression Risk

Eat Healthy To Reduce Depression Risk A new report suggests individuals who consume a diet of vegetables, fruits, nuts, whole grains and fish — the so called Mediterranean diet pattern — are less likely to develop depression.

The implication follows the discovery that the lifetime prevalence of mental disorders is higher in Northern European than Mediterranean countries.

One plausible explanation is that the diet commonly followed in the region may protect against depression. Previous research has suggested that the monounsaturated fatty acids in olive oil — used abundantly in the Mediterranean diet — may be associated with a lower risk of severe depressive symptoms.

However, the results point only to an association between the two, and there may be other factors not measured by the researchers that may also explain the results. For instance, people who are more likely to eat a Mediterranean diet might have better methods for coping with stress, or lead a more active lifestyle than those who do not.

Almudena Sánchez-Villegas, B.Pharm., Ph.D., of University of Las Palmas de Gran Canaria and Clinic of the University of Navarra, Pamplona, Spain, and colleagues studied 10,094 healthy Spanish participants who completed an initial questionnaire between 1999 and 2005.

Participants reported their dietary intake on a food frequency questionnaire, and the researchers calculated their adherence to the Mediterranean diet based on nine components: high ratio of monounsaturated fatty acids to saturated fatty acids; moderate intake of alcohol and dairy products; low intake of meat; and high intake of legumes, fruit and nuts, cereals, vegetables and fish.

After a median (midpoint) of 4.4 years of followup, 480 new cases of depression were identified, including 156 in men and 324 in women. Individuals who followed the Mediterranean diet most closely had a greater than 30 percent reduction in the risk of depression than whose who had the lowest Mediterranean diet scores.

The association did not change when the results were adjusted for other markers of a healthy lifestyle, including marital status and use of seatbelts.

“The specific mechanisms by which a better adherence to the Mediterranean dietary pattern could help to prevent the occurrence of depression are not well known,” the authors write.

Components of the diet may improve blood vessel function, fight inflammation, reduce risk for heart disease and repair oxygen-related cell damage, all of which may decrease the chances of developing depression.

“However, the role of the overall dietary pattern may be more important than the effect of single components.

“It is plausible that the synergistic combination of a sufficient provision of omega-3 fatty acids together with other natural unsaturated fatty acids and antioxidants from olive oil and nuts, flavonoids and other phytochemicals from fruit and other plant foods and large amounts of natural folates and other B vitamins in the overall Mediterranean dietary pattern may exert a fair degree of protection against depression,” the authors write.

The report is found in the October issue of the Archives of General Psychiatry.

Source: JAMA and Archives Journals

Eat Healthy To Reduce Depression Risk

Rick Nauert PhD

Rick Nauert, PhDDr. Rick Nauert has over 25 years experience in clinical, administrative and academic healthcare. He is currently an associate professor for Rocky Mountain University of Health Professionals doctoral program in health promotion and wellness. Dr. Nauert began his career as a clinical physical therapist and served as a regional manager for a publicly traded multidisciplinary rehabilitation agency for 12 years. He has masters degrees in health-fitness management and healthcare administration and a doctoral degree from The University of Texas at Austin focused on health care informatics, health administration, health education and health policy. His research efforts included the area of telehealth with a specialty in disease management.

APA Reference
Nauert PhD, R. (2018). Eat Healthy To Reduce Depression Risk. Psych Central. Retrieved on March 27, 2019, from
Scientifically Reviewed
Last updated: 8 Aug 2018
Last reviewed: By a member of our scientific advisory board on 8 Aug 2018
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