There seems to be more and more research linking nutrition and depression. A recent study out of Australia found a significant correlation between food and depression. The study compared a group of depressed individuals that changed their food choices through the guidance of a clinical dietitian (experimental group) versus depressed individuals that engaged in an unstructured social interaction group (they sat around and visited). The results – the experimental group’s SMILES assessment improved significantly more than the control group. Food heals the body & mind. Now that’s something to smile about.
What foods were so powerful that they improved depression?
Whole Grains
Vegetables
Fruit
Legumes
Dairy (low fat/unsweetened)
Nuts
Fish
Lean Red Meats
Chicken
Eggs
Olive Oil
The study discouraged sweets, refined cereals, fried foods, fast-food, processed meats and sugary drinks. Wine & alcohol were also discouraged, although they did allow for a little red wine.
Do you ever notice that no matter what the illness the nutrition solution is cut out the crap and eat the good stuff. Clean eating, whole foods, fresh . . .
How do we incorporate clean eating into our daily routine of chaos? Gradually.
A deficiency of folic acid (a B-vitamin) correlates with depression. When I looked at the foods that are high in folic acid I wanted to throw-up . . . Liver was #1 followed by dark green leafy vegetables (collards are not my friend) and dried peas & beans (kidney beans – gag me).
In spite of my dislike of many folate rich foods I’m determined not to let taste get in the way of good nutrition. So today at lunch I found some beans – great northern and black beans to be exact – in my Chick-fil-A chicken tortilla soup.
Is the Chick-fil-A chicken tortilla soup a perfect food? Of course not, but it got me to add beans (folic acid) into my diet today. How great is that? And now that I’m on a roll – hummus (more beans) is on the menu as an appetizer tonight – with dried pita chips and carrots for dipping. Mushroom Swiss burgers sound pretty good. Mushrooms are a good source of selenium (score), a mineral that fights inflammation (yes, depressed people have inflammation of the brain).
Changing your diet is not about eating plain food that sucks, it’s about adding food into your diet in a way that works for you. Pick one food from the list above and add it to your diet this week. It may not fix your world, but it will move you in a new direction.
Bitterroot Nutrition 