Mediterranean Diet And Depression

The Study

Seventy-two young males with moderate to severe depression were randomized to either a Mediterranean diet group or a control group for 12 weeks. Here are some of the findings of this interesting study:

-Subjects consuming the Mediterranean diet had a statistically significant reduction in depression scores compared to the control group.

-36% of subjects in the Mediterranean diet group reported low to minimal symptoms of depression by the end of the intervention.

-Subjects in the Mediterranean diet group had significant improvements in quality of life when compared to the control group. These included enhanced concentration, better sleep and improved energy.

American Journal of Clinical Nutrition 2022; 116:572-80.

Take Home Message

The Mediterranean diet has been associated with numerous health benefits for decades in the research literature. This study provides evidence that it may also improve depression.

The authors theorized that the diet’s positive impact on inflammation, oxidative stress and the microbiome could be possible reasons for the association found in this investigation.

It is a great idea to follow a Mediterranean diet. It is also pretty easy to follow:

Carbs: Focus on fruits, vegetables, beans and whole grains.

Fats: Focus on healthy vegetable oils like olive oil and canola oil, nuts, nut butters, seeds and avocados.

Protein: Focus on lean meats like chicken and turkey, seafood, low fat dairy, beans and other legumes.

Strictly limit: Refined carbs (added sugars, bread, pasta, white rice), processed meat and red meat.