AU NATURAL –
While Dr. Mann’s research found that traditional comfort foods don’t have a meaningful effect on mood, a growing body of research shows that improving the quality of a person’s diet can have a significant effect on mental health. An analysis of 16 studies found that dietary interventions significantly reduced depression symptoms.
The first intervention to test dietary changes as a treatment for depression included 67 patients, all of whom had poor diets consisting of a lot of processed and sugary foods, with very little fruits, vegetables or fiber. About half the patients were given nutrition counseling for a Mediterranean-style diet, as well as food baskets containing sample foods, recipes and meal plans. The rest of the group met weekly to chat and receive friendly support, but diet wasn’t discussed. At the end of the three-month study, the food group showed significantly greater improvement in depression symptoms, and a third of them had achieved full remission, compared to just 8 percent of the social support group.
The effect has been seen in larger studies too. A four-year study of more than 10,000 university students in Spain found that people who closely followed a Mediterranean diet were at lower risk for depression. Australian researchers examined food diaries of 12,385 randomly sampled adults from an ongoing government survey. They found that higher fruit and vegetable intake predicted increased happiness, life satisfaction and well-being. The psychological gains were equivalent to moving from unemployment to employment. And people who changed their diet to include more vegetables saw mood improvements within two years.
There’s still much to learn about which foods and how much of them can improve mental health. One yearlong trial published in JAMA in 2019 found that a Mediterranean diet reduced anxiety but didn’t prevent depression in those at high risk.
Scientists do know that about 20 percent of everything we eat goes to the brain, said Dr. Drew Ramsey, a psychiatrist and assistant clinical professor at the Columbia University Vagelos College of Physicians and Surgeons in New York. Critical neurotransmitters and receptors are made when you eat specific nutrients and amino acids, he said. Your glial cells, for example, which make up a substantial portion of the brain, are dependent on omega-3 fats. Minerals including zinc, selenium and magnesium provide the foundation for cell activity and brain tissue and the synthesis of neurotransmitters that directly affect mood. Iron, folate and vitamin B12 help your body produce serotonin.
