Using Food To Lower The Risk Of Depression (Limitless Possibilities)

A healthy diet, packed with fruits and veggies, could lower your risk of depression. That’s the conclusion of a new study just published in ‘BMC Medicine‘.

From Live Science:

“To lower the risk of depression, “People can eat everything, but everything in moderation,” as long as they try to eat lots of vegetables,  fruits, nuts and fish, and avoid fast food and processed meats, said study author Almudena Sanchez-Villegas of the University of Las Palmas de Gran Canaria.”

The diet that showed the best results in lowering the depression risk was the Alternative Healthy Eating Index-2010. This is similar to the Mediterranean diet and includes:

  • Lots of plant foods
  • Fresh fruit as dessert
  • High consumption of beans, nuts, cereals, and seeds
  • Olive oil as the main source of dietary fat
  • Cheese and yogurt as the main dairy foods
  • Moderate amounts of fish and poultry
  • No more than about four eggs each week
  • Small amounts of red meat each week
  • Low to moderate amounts of wine
  • 25% to 35% of calorie intake consists of fat
  • Saturated fat makes up no more than 8% of calorie intake

This new report comes on the heels of another study featured by Time Magazine last week that suggested eating fish may lower the risk of depression. The study, published in the Journal of Epidemiology & Community Health, claimed people who ate the most fish had a 17% lower risk of depression than people who ate the least fish.

Changing an unhealthy diet can be difficult, but this new research shows the change can not only benefit our bodies…..but our minds as well.



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