Over the last few years, researchers have become more open to the idea that diet and mental health are inextricably linked. Several studies have demonstrated that connection.
One common thread among these studies is the importance of whole foods—such as fresh fruits and vegetables, whole grains, and fish—in one’s diet. This makes sense since whole foods (especially in substantial quantities and varieties) are richer in the vitamins and minerals needed for proper brain function. As compared to junk food, which is deficient in many of the nutrients
Here are 6 studies that specifically connect fresh fruits and vegetables (as well as a few other healthy foods) with positive mental health, especially relating to depression.
- An American researcher reviewed 200 papers studied the effectiveness of supplements on treating depression and discovered that omega 3 and B vitamin supplements seem to offer the best chances as nutritional therapies for depression.
- German researchers found that people who didn’t smoke, drank little alcohol, exercises, maintained a normal body weight, and ate fruits and vegetables were less likely to report depression.
- British researchers discovered that those who consume healthy foods (such as fresh fruit, salads, and cooked vegetables) reported less stress and fewer depressive symptoms than those who didn’t eat those foods.
- Australian researchers reviewed 21 studies that analyzed diet and depression, and they discovered that diets high in fruit, vegetables, fish, and whole grains had a significant association with reduced odds of depression.
- A Finnish researcher indicated that diet, especially a healthy diet rich in folate, and a dietary pattern rich in vegetables, fruits, berries, whole-grains, poultry, fish, and low-fat cheese, may protect against depression.
- Chinese researchers discovered a traditional Chinese diet (whole grains, fruits, vegetables, rice, and some soya products) actually lowered the risk of depression and anxiety.
These are just a handful of the dozens of studies in the last decade or so continually showing a connection between a healthy diet and a healthy mind.