Nuts are high in healthy fats, but should not be eaten in large amounts because they are also high in calories.
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“The protective role is ascribed to their nutritional properties, where nuts, legumes, fruits and vegetables (sources of omega-3 fatty acids, vitamins and minerals) could reduce the risk of depression“, said Sanchez-Villegas. First and foremost, this was an observational study, not a randomized controlled trial, which means it can’t prove that participants’ eating habits caused changes that prevented depression.
There’s certainly more and more research indicating that diet can influence brain chemistry, with this latest study adding more weight to the idea we can eat ourselves happier.
The research team asked them about the foods that they normally ate, and the ones that they normally avoided, then the field experts used this information to assess how closely each individual’s everyday diet resembled one (1) of three (3) well known healthy dietary patterns.
A new study has found that eating lots of fruits and vegetables, rather than processed meats, can help prevent the onset on depression. Both diets have a strong focus on omega-3, nuts, and fruits and vegetables with moderate alcohol intake.
However, better adherence to all three diets compared in the study was associated with a reduced risk of depression, leading the researchers to conclude that this reduced risk may be due to common ground shared by the diets in the form of high levels of certain nutrients.
According to Sanchez-Villegas, this is evidence that the diet has a threshold effect.
The Alternative Healthy Eating Index-2010 was associated with the greatest reduction of risk of depression but most of the effect could be explained by its similarity with the Mediterranean Diet.
“The noticeable difference occurs when participants start to follow a healthier diet”, says Sanchez-Villegas. Although the researchers controlled for individuals’ exercise habits, supplement use, weight status, and history of chronic diseases by building these factors into their statistical model, this method isn’t flawless and may not completely cancel out the impact that other lifestyle habits have on mental health.
Study limitations reveal diet adherence and depression diagnosis were self-reported, thus further research is required regarding the topic of association between diet and depression.
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In spite of the benefits of the Alternative Healthy Eating Index-2010, the researchers didn’t see any increased benefits when the diet is followed consistently. Scientists have found that fruits and vegetables can help fight depression and has found proof that nutrition is connected to mental health.
