"It's part of the whole thing that helps relieve my depression and make me feel better," he said.
The diet on mental functioning is relatively new and food studies can be difficult to perform and interpret, so many factors affect our diet and overall well-being. But a study of more than 12,000 Australians published in the American Journal of Public Health in 2016 found that people who increased the number of servings of fruits and vegetables that they ate said they were happier and more satisfied with their lives than those whose diet was the same.
Another study of 422 young adults in New Zealand and the United States found higher levels of mental health and well-being for those who ate more fresh fruits and vegetables. Interestingly, the same benefits did not benefit those who ate canned fruits and vegetables. "We think this is due to the higher nutrient content of raw fruits and vegetables, especially vitamins B and C, which are vulnerable to heat degradation," said Tamlin Conner, author of the report. study and lecturer at the University of Ota.
In 2017, one of the first randomized controlled trials to test the effectiveness of a dietary change in the treatment of depression has been published. In the study conducted by Felice Jacka, a psychiatric epidemiologist in Australia, participants in a Mediterranean diet for 12 weeks reported an improvement in mood and a lower level of anxiety. Those who received a general training did not show any benefit of this type.
A Mediterranean diet, rich in whole grains, legumes, and seafood, as well as nutrient-rich, high-leafy leafy vegetables, promotes the growth of useful bacteria in the gut. Research suggests that a healthy intestinal microbiome can play an important role in the treatment of neurotransmitters like serotonin, which regulate moods.
"Our imaging studies show that the brains of people who follow a Mediterranean-style diet generally look younger, have larger volumes and are more metabolically active than those who follow a more Western diet. typical, "said Dr. Lisa. Mosconi, director of the Women's Brain Initiative at Weill Cornell Medical Center in New York. Such brain benefits may have a protective effect on the onset of dementia, she said.
Dr. Mosconi noted that "there is no suitable diet for everyone" but recommends that patients cut processed foods, minimize meat consumption and dairy products and to consume more whole foods such as oily fish, vegetables as well as whole grains and legumes associated with aging.