Scientists have discovered that those on a Mediterranean diet were 30% less likely to develop depression.
- The Onega 3 fatty acids
- Unsaturated fatty acids and antioxidants from olive oil and nuts
- Flavonoids and other Phytochemicals from fruit and other plant foods.
- Large amounts of natural folates and other B vitamins on the overall diet.
Overall a Mediterranean diet can help protect against depression.
Studies have linked low mood with low levels of the mineral Selenium. Eating nuts is the best way of increasing your intake. Brazil nuts are the ones to eat and just 3 brazil nuts provide you with the daily recommended amount.
Low GI foods.
Glycaemic Index (GI) is a numerical system that indicates how quickly carbohydrates will make your blood sugar levels rise. Fluctuations in blood sugar levels causes mood swings and roller coaster energy levels. Choose foods that take longer to digest and provide a slow release energy.
Tryptophan is an essential amino acid which is converted into the neurotransmitter serotonin in our bodies. Low levels are associated with anxiety and depression. Proteins such as lean chicken, tuna, salmon and beans are tryptophan rich and have been proven to boost your mood.
Research shows that Omega 3 the essential fatty acid found in oily fish can improve your mood. Regular consumption of oily fish such as salmon and mackerel have been associated with better mood and improved mental health (self-reported) even taking into account other lifestyle, demographic age and eating patterns.