Experts noted that in some studies, high adherence to the Mediterranean diet reduced the risk of depression by 32 percent. said.
Mediterranean diet reduces the risk of depression!
Noting that the studies drew attention to similar findings in children and young people, the scientists said, “For example, as a result of 56 studies, it was found that there is a relationship between high intake of healthy foods such as olive oil, fish, nuts, legumes, dairy products, fruits and vegetables, and a decrease in the risk of depression in adolescence. revealed.” he said.
Processed foods negatively affect brain function
Dietitians reminded of the negative effects of highly processed foods, refined sugars and foods high in fat on body and brain health.
Foods such as snacks, sweets, cheeseburgers, flavored chips, and soft drinks cause a rapid spike in dopamine. Because these choices negatively affect our diet and gut health, they have a negative impact on our brain function and mental health. The modern Western diet is at the bottom of the list for supporting brain function, reducing depression and improving mood. A plant-based Mediterranean diet is linked to healthy fats, oily fish, olives, nuts and positive brain function. The Mediterranean diet focuses on other foods that reduce the risk of dementia and Alzheimer’s disease. To support a healthy microbiome, a diet should balance not only fruits and vegetables, but also unprocessed grains, seafood, probiotic cultures and prebiotic primers.
Omega-3 supports cognitive processes
Experts, who said that the studies conducted especially in the last 5 years, provide evidence that dietary factors maintain mental function, said that a diet rich in omega-3 fatty acids supports cognitive processes in humans. In contrast, diets high in saturated fat reduce the molecular substrates that support cognitive processing and increase the risk of neurological dysfunction in humans, experts said.
The relationship between diet quality and depression
Noting that research and observational studies have shown a link between overall diet quality and the risk of depression, the experts said that as a result of 21 studies from 10 countries, high intakes of fruits, vegetables, whole grains, olive oil, fish, low-fat dairy products and antioxidants, and low animal food intake. He said that a healthy diet characterized by a healthy diet reduces the risk of depression.
“Conversely, a dietary pattern that included high intakes of red and processed meats, refined grains, sweets, high-fat dairy products, butter and potatoes, as well as low intake of fruits and vegetables was associated with a Western-style diet with a significantly increased risk of depression.” warned.
Nutrition during adolescence is very important
Noting that other studies have shown that high adherence to the Mediterranean diet reduces the risk of depression by 32%, experts said, “More recently, a study that looked at adults over the age of 50 found a link between high levels of anxiety and diets high in saturated fat and added sugars. Interestingly, the researchers noted similar findings in children and teens, with 56 studies finding, for example, an association between high intakes of healthy foods such as olive oil, fish, nuts, legumes, dairy products, fruits, and vegetables, and a reduced risk of depression during adolescence. has been found.” he said.
A relationship was found between low vitamin A and Alzheimer’s
Emphasizing that one of the antioxidant vitamins that play an important role in maintaining the health of the central nervous system is vitamin A, scientists said:
“The serum and plasma concentrations of vitamin A and beta carotene were found to be low in individuals with Alzheimer’s disease. In a study conducted in Switzerland with the participation of 442 Alzheimer’s patients aged 65 to 94 years, it was found that memory performance improved with the increase of beta carotene plasma concentration.
Dementia risk is reduced
It has been reported that low consumption of hydrogenated oil and saturated fat in daily diet and keeping polyunsaturated fatty acids from plant sources and omega-3 polyunsaturated fatty acids from fish at high levels reduce the risk of dementia. When the fruit, carbohydrate, thiamine, folate and vitamin C intakes of these patients were examined, it was determined that the mini-mental test scores increased in the high intake of these.
Experts recommend effective nutrition in protecting brain health as follows:
Greens shouldn’t be neglected: Cabbage, spinach, broccoli, and other leafy foods are packed with nutrients that support brain function, including vitamin K and beta carotene. Eating greens may also help slow the cognitive decline that comes with age. If you choose to eat salads, flavor them with alternative seasonings rather than sugary sweeteners such as pomegranate syrup containing glucose syrup.
Oily fish: Some fish are packed with omega-3 fatty acids, which, when processed by the body, boost memory, improve mood, and protect against decline in brain functionality. Choose oily fish like salmon, trout and sardines to maximize this benefit. Choose oily fish that has not been treated with preservatives or growth hormones.
High-quality oils: Higher quality oils such as avocado, sunflower, and olive oil support the digestive system and can help strengthen cognitive memory. They also make your meals delicious. Processed vegetable and canola oils should be consumed with caution. These oils, which are abundant in Western culture, are less expensive. Unfortunately, using cheaper, highly processed oils can be harmful to the body due to the free radicals created during the oxidation process.
Strawberry: Contains flavonoids, natural pigments that give fruits their bright colors. Research shows that this phytonutrient group, also called “plant foods”, can help fight free radicals and reduce oxidative stress in your body. Fruits containing antioxidants have been shown to improve memory, in particular.
Nuts: Nuts like nuts, walnuts, almonds, and pistachios are high in alpha-linoleic acid, an essential omega-3 fatty acid associated with improving memory. Snack nuts are also a healthy alternative to desserts, as they are high in protein and filling. Nuts like chestnuts and almonds can also help support a healthy microbiome, as they are naturally alkaline-forming.
Dark chocolate: Dark chocolate, cocoa, and cocoa powder are powerful tools to improve our mood with little harm to our health. Dark chocolate is rich in flavonoids, caffeine, and numerous antioxidants that can have positive effects on our hormone function and reduce inflammation. More importantly, dark chocolate can give a sharp boost to our mood through the release of dopamine. Avoid processed milk and white chocolate, as well as chocolate with added sugar. Eating more than a few pieces of dark chocolate at a time should be avoided to avoid flooding your system with dopamine or causing a headache.