Nearly one in 12 U.S. adults reports having depression in 2018 and I was one of them.

I heard a theory chocolate chunk peanut butter cookies stopped depression dead in its tracks. Something about chocolate and serotonin blah blah blah... so I decided to give it a shot. All I got was 15 minutes of "happy feels" and a bigger waistline (sigh...the vicious cycle continues).

Fact is, it's not chocolate chunk peanut butter cookies that help us get through those low, low, days. We are reaching for the wrong thing. There is growing evidence that a diet rich in fruits and vegetables is related to greater happiness, life satisfaction, and positive affect. These associations are not entirely explained through research, but it connects to another growing area of study - the Gut-Brain connection. As it turns out, what we eat, actually...what we absorb, has a huge effect on our mindset.

People who eat more fruits and vegetables have a lower incidence of mental disorders, including lower rates of depression, perceived stress, and negative mood. Is it the cure all for everyone suffering from depression? Absolutely not, but as this study shows, it definitely helps. Raw fruits and vegetables are loaded in micro nutritents, more so than processed fruits and vegetables, which is why I recommend the produce section as your first stop when restocking those groceries for the week.

The way that food interacts in our bodies to support our health is super complex. This is why reducing the focus to single nutrients or food components doesn't help in the long term. For example, if you are low in zinc and you focus just on foods that are high in zinc, you're inevitably going to be out of balance once again because too high levels of zinc, could trigger other issues such as low copper levels, lower immunity, and low levels of HDL cholesterol (the "good" cholesterol).

It's insane how everything in our body is so interconnected!

Antioxidants Prevent Cell Damage

Our bodies normally make molecules called free radicals, but these can lead to cell damage, aging, and other problems.

Studies show that your brain is particularly at risk. Although there's no way to stop free radicals completely, you can lessen their destructive effect by eating foods rich in antioxidants including:

The top 10 raw foods related to better mental health - carrots, bananas, apples, dark leafy greens like spinach, grapefruit, lettuce, citrus fruits, fresh berries, cucumber, and kiwifruit.

Unfortunately, there's no specific diet that's been proven to relieve depression. :( Still, while certain eating plans or foods may not ease all of your symptoms or put you instantly in a better mood, a healthy diet may help as part of your overall support plan.

Include Omega-3 Fatty Acids

Recently, scientists found that societies that don't eat enough omega-3s may have higher rates of major depressive disorder. Other studies show that people who don't often eat fish, a rich source of these fatty acids, are more likely to have depression. Good sources of omega-3s, including alpha-linolenic acid, are:

• Fatty fish (anchovy, mackerel, salmon, sardines, shad, and tuna)

• Flaxseed

• Nuts, especially walnuts

• Dark green, leafy vegetables

Your Weight and Lifestyle Matter, Too

People who have a chronic illness, disease, and, according to several studies, people who are depressed are more likely to become obese. Researchers believe that may be the result of changes in your immune system and hormones that come with depression.

Fortunately, a nutritious diet including the foods above will help you get to and stay at a healthy weight. If you're having a hard time, please please please reach out to your doctor.

Xoxo

Rachel

Research links:

https://www.aafp.org/news/health-of-the-public/20180219nchsdepression.html

https://www.cdc.gov/nchs/products/databriefs/db303.htm

https://www.who.int/en/news-room/fact-sheets/detail/depression

https://www.ncbi.nlm.nih.gov/pubmed/29169241

https://www.medicalnewstoday.com/articles/322395.php

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5902672/

#MENTALHEALTH #DIET #WELLBEING #MOOD #GOODMOOD #DEPRESSION