What to eat to help fight depression and bad mood?

Depression already affects 1.5 million Poles ¹ , and globally as many as 5% of people struggle with this disease , the majority of which are women ² . WHO estimates that depression will soon be one of the most common diseases in the world. And although we often downplay its symptoms and do not take action until one day when we simply have no strength to get out of bed, there are many ways to fight depression, both with the help of psychological therapies, pharmacological treatments and other techniques. supporting.

Diet can also be an effective option for depression prevention or support during its treatment . By knowing what foods to avoid and what to eat more often, we can influence our mental health. Researchers say the typical “Western diet ,” characterized by “high consumption of red and/or processed meat, refined grains, sweets, high-fat dairy products, butter, potatoes and fatty sauces, and low consumption of fruits and vegetables, is associated with an increased risk of depression ” ³ . So what should we eat?

Food in the fight against depression.

Researchers have developed a special list, the so-called Antidepressant Food Score (AFS) , in which they indicated the foods richest in 12 nutrients that are particularly important in preventing and supporting the treatment of depressive disorders. Scientists suggest that this list of ingredients should be taken into account by doctors when creating a diet that supports depression prevention and recovery from this disease ⁴ .

So what's on the scientists' list? Folic acid, iron, long-chain omega 3 fatty acids (EPA and DHA), magnesium, potassium, selenium, thiamine, vitamins A, B6, B12, C and zinc. The richest in these ingredients are mussels, oysters, other seafood, offal and leafy green vegetables, lettuces, peppers and cruciferous vegetables. Researchers emphasize that the Mediterranean diet , rich in "good" fats, seafood and vegetables, and avoiding processed foods and sugar, are effective in prevention . People who participated in a study on this topic had a 32% lower risk of depression than those who followed a different diet. Similar results were obtained from dietary studies in Japan, Norway and China ^5,6 .

What is new is the recommendation that scientists postulate that this branch of psychiatry, which studies and takes into account the role of food in the fight against depression, should be part of routine clinical practice .

"Happiness hormone" for depression.

In addition to the nutrients mentioned above, another compound is also crucial for mental health. Everyone has probably heard about serotonin, commonly called the "happiness hormone" . Serotonin (5-hydroxytryptamine or 5-HT) is one of the most important neurotransmitters in the brain, its deficiency may result in depressive and anxiety disorders . The entire group of antidepressants from the SSRI group (selective serotonin reuptake inhibitors), very widely used in the treatment of depression and anxiety disorders, is intended to increase its concentration in the brain. However, while no one needs to be convinced of the effectiveness of pharmacological treatment, there is a large group of those who are skeptical about the role of diet in combating depression.

Meanwhile, serotonin is a derivative of tryptophan , an amino acid that our body does not synthesize on its own and we must supply it from the outside. Tryptophan is also a precursor of melatonin, a hormone extremely important in the sleep process and the functioning of the circadian rhythm; affects mood, increases resistance to stress, helps in falling asleep and improves sleep quality. The daily requirement for tryptophan is approximately 5 mg per 1 kg of body weight ⁷ .

Where can you find tryptophan to help fight depression and bad mood?

The highest amounts of this amino acid per 100 g contain pumpkin seeds (as much as 570 mg per 100 g!), mozzarella (520 mg), sesame seeds (370 mg), yellow cheese (350 mg), sunflower seeds (350 mg), linseed ( 300 mg). They are record holders. However, tryptophan is also found in other foods. Therefore, it is worth making sure to include salmon (preferably wild) in your diet permanently , as it not only contains this valuable ingredient, but is also an excellent source of omega 3 fatty acids and vitamin D. Two portions of this fatty fish a week provide the appropriate level of tryptophan. Its source is also good quality poultry , i.e. chicken, turkey and goose meat, and eggs, which are best eaten boiled (instead of fried). Also pay attention to spinach , which is rich in iron and therefore valuable in the prevention of anemia. The mentioned seeds will also be good for you . You can eat them as a snack, add them to bread (or buy the kind with seeds if you don't bake bread yourself) or add them to salad or porridge, as well as milk, soy products and nuts ⁸ .

Bibliography:

1. “Depression can affect anyone. Here are the most common symptoms of the disease", medonet.pl, February 23, 2021.
2. “Depression. Fact sheet”, who.int, September 13, 2021.
3. Li Y., Lv MR, Wei YJ et al., “Dietary patterns and depression risk: A meta-analysis,” Psychiatry Research, 2017.
4. LaChance LR, Ramsey D., “Antidepressant foods: An evidence-based nutrient profiling system for depression.” World J Psychiatry. September 20, 2018.
5. Sánchez-Villegas A., Delgado-Rodríguez M., Alonso A. et al. “Association of the Mediterranean dietary pattern with the incidence of depression: the Seguimiento Universidad de Navarra/University of Navarra follow-up (SUN) cohort.” Arch Gen Psychiatry. 2009.
6. Sissons C., How to boost serotonin and improve mood, medicalnewstoday.com, July 10, 2018.
7. “Tryptophan - what products is it found in?”, medonet.pl, November 12, 2018.
8. Sissons C., op.cit.