If you already knew that people with depression could have advantages in reducing the quantity of junk food and that there was a close relationship between junk / comfort food (you know how much I hate these terms: in any case it is to clarify the idea) and depressive states, there was not yet a study that through a better diet would evaluate the effects of the same on a sample of people suffering from depression. Study now available and outlining what is the best diet for depression.

DIET FOR DEPRESSION
What is known:
– a deficiency of micronutrients and good fats increases depressive problems: in particular a deficiency of omega3, vitamin D, vitamin, folic acid and zinc is linked to psychiatric disorders and depressive states ( source ).

– the choice of certain foods, for example snacks, pizzas, biscuits, sweets, often leads people not only to gain weight due to the exaggerated quantity of sugars and fats that increase the number of daily calories, but to prefer these foods at the expense of others that, however, also bring us vitamins, mineral salts and antioxidants. This is not to sayhealthy forever the pizza or cake that lift our mood, but diversify the diet: first by including at least 5 or more portions of fruit and vegetables a day, at least two portions of cereals or pseudocereals in their most natural form, then wholemeal , and the right amount of protein. And then take care of the snack, or indulge in a different meal once a week. If I nibble, poorly nutritious food is the basis of our personal pyramid, the risk is that nutritional deficiencies also lead to effects on our psyche

– according to the randomized control study , in 12 weeks the problems of depression are reduced if we adapt to a Mediterranean-type diet as follows: more portions of fish, more portions of whole grains and adequate portions of fruit and vegetables, to which we they add small snacks of oil seeds (walnuts, almonds), and monounsaturated fats from olive oil, olives and dark chocolate ( source ).

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