Food is the fuel for our body. If you put the wrong fuel in your car then you’re in for some expensive damage, and that’s the same for our bodies. The continued consumption of unhealthy food affects not just our physical functioning but our mental functioning too.

This article will share some of evidence for food choices in the prevention and treatment of depression, as many factors such as food intolerances and nutrient imbalances can contribute to psychological and physiological triggers for depression.

Identifying Food Intolerances

Continuing to consume foods that you are intolerant to is a potential trigger for depression, and in one study having coeliac disease increased the risk of developing depression by 80% (Ludvigsson et al., 2007). Symptoms of food intolerances resemble common gastrointestinal symptoms and can be hard to distinguish, therefore often going undiagnosed.

Unrefined and Unprocessed Foods

High consumptions of processed foods such as fast food, refined grains, baked pastries, and processed meats can increase the risk of depression by more than 50%. These are foods that are low in nutritious content and the fluctuations in blood sugar are known to cause changes in mood and energy. Unsurprisingly the opposite diet of whole foods such as fruit, vegetables, and fish has a protective effect (Akbaraly et al., 2009; Sánchez-Villegas et al., 2012). This is similar to the popular Mediterranean diet of fruits, vegetables, fish, and whole grains which has previously been linked to positive cardiovascular health, and has a protective effect against depressive symptoms (Le Port et al., 2012).

Foods to choose: Wholemeal and wholegrain products, brown rice, potatoes, fruits, vegetables, meat, fish, poultry, nuts, olive oils.

Protein Containing Foods

Tryptophan is an essential amino acid that must be obtained from the diet and cannot be made by the body itself. Deficiency in this protein is associated with the development of depression and relapse after therapy (Booij et al., 2005). Including a source of protein at every meal will ensure a good supply of amino acids which can be obtained from whole foods such as meat, fish, eggs, milk, and cheese. This should supply a level of tryptophan that may help alleviate mood, appetite, and sleep regulation (Shabbir et al., 2013).

Omega-3 Containing Foods

By following the principles above of eating whole protein containing foods, it’s likely that you’ll also be consuming adequate amounts of omega-3. Studies suggest that these fatty acids can alleviate depressive symptoms whilst having benefits to your physical health too (Peet & Stokes, 2005). Good sources of omega-3 include oily fish, green leafy vegetables, and nuts.

Vitamin B Containing Foods

Deficiencies in the B vitamins are associated with depressive symptoms (Sánchez-Villegas et al., 2011). Reversing these deficiencies is associated with a trend towards improved symptoms (Mukai et al., 2014; Taylor et al., 2004).

Faye Prior (Researcher)

Sources

Akbaraly, T.N., Brunner, E. J., Ferrier, J. E., Marmot, M.G., KIvimaki, M. et al. (2009). Dietary pattern and depressive symptoms in middle age. British Journal of Psychiatry, 195(5), 408-13.

Booij, L., Haffmans, P. J., Spinhoven, P., & McNally, R. J. (2005). Acute tryptophan depletion as a model of depressive relapse- behavioural specificity and ethical considerations. The British Journal of Psychiatry, 187(2), 148-54.

Ludvigsson, J. F., Reutfors, J., Osby, U., Ekbom, A. & Montgomery, S. M. (2007). Coeliac disease and risk of mood disorders- a general population-based cohort study. Journal of Affective Disorders, 99, 117-26.

Le Port, A., Gueguen, A., Kesse-Guyot, E., Melchior, M., Lemogne, C. et al. (2012). Association between dietary patterns and depressive symptoms over time: a 10-year follow-up study of the GAZEL cohort. PLoS One, 7(12), e51593.

Mukai, T., Kishi, T., Matsuda, Y., & Iwata, N. (2014). A meta‐analysis of inositol for depression and anxiety disorders. Human Psychopharmacology, 29(1), 55-63.

Peet, M. & Stokes, C. (2005). Omega-3 fatty acids in the treatment of psychiatric disorders. Drugs, 65(8), 1051-9.

Sánchez-Villegas, A., Toledo, E., de Irala, J., Ruiz-Canela, M., Pla-Vidal, J. et al. (2012). Fast-food and commercial baked goods consumption and the risk of depression. Public Health Nutrition, 15(3), 424-32.

Shabbir, F., Patel, A., Mattison, C., Bose, S., Krishnamohan, R. et al. (2013). Effect of diet on serotonergic neurotransmission in depression. Neurochemistry international, 62(3), 324-29.

Taylor, M. J., Carney, S. M., Goodwin, G. M., & Geddes, J. R. (2004). Folate for depressive disorders: systematic review and meta-analysis of randomized controlled trials. Journal of Psychopharmacology, 18(2), 251-56.

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