Mood and Food Summary
Did You Know?
- A “traditional” Mediterranean or Japanese diet is associated with a 25-35% lower risk of depression than a typical “Western” diet. The traditional diet is high in vegetables, fruit, whole grains, healthy oils, and fish and seafood; low in lean meat and dairy; and void of processed foods.
- Fermented foods may help reduce depression and anxiety symptoms. Fermented foods are a rich source of probiotics. Probiotics promote good gut health, which is associated with improved stress responses and mental health. Examples of fermented foods include kimchi, miso, pickles, kombucha, sauerkraut, yogurt, sourdough bread, ginger beer, tempeh, dosas, and kefir.
- Researchers have found that fast food is associated with a higher risk of depression and difficulty regulating mood. Some reasons for this may include fast food’s higher sugar content, presence of trans fats, and low nutritional value.
- It’s great to eat vegetables and fruits at all, but for the biggest nutritional punch, try to eat a rainbow of differently colored produce. This helps ensure that you’re consuming a variety of mood-boosting vitamins and minerals. One serving equals one piece of fruit or vegetable, or about half a cup (more if you’re eating leafy vegetables like lettuce).
- All fats are NOT created equal. Healthy fats, like those in avocados, are important for mood and functioning. Omega-3 fatty acids can reduce depression, and are found in foods such as fish, walnuts, spinach, and some eggs. There is some evidence that low-fat diets can contribute to worsened mood.
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