Is your Food Making you Depressed?

Posted on February 24, 2024

Recently, a team at Harvard did a review of a cohort from the Nurses’ Health Study to gauge how processed food intake weighed in on depressive symptoms in over 31,000 females from 2003 through 2017 (1). These females were 42-62 years old and were free of depressive symptoms at the beginning of the time period. Most of the cohort (95.2%) was classified as non-Hispanic white females. Associations existed between processed food intake, BMI, smoking and chronic conditions such as high blood pressure, diabetes, and high cholesterol. Researchers found that those consuming the most servings of processed food (>8.8 servings per day) were 49% more likely to suffer from diagnosed and medicated depression. The largest culprits were artificially flavored beverages and items with artificial sweeteners.

Right alongside sweeteners, the consumption of pro-inflammatory foods such as refined flour, high-fat products, sweets, and processed meat as encompassed by the “Western Diet” label is also associated with a 41% increased risk for depressive symptoms (3).

So, what to eat?

In general, the consumption of fruits and vegetables (at least 5 servings daily) seems to positively impact mood, happiness as well as symptoms related to depression (2). Specifically consuming the following has a measurable impact: “bananas, apples, citrus, berries, grapefruits, kiwis, carrots, lettuce, cucumber, and spinach.” There is some indication in the studies that a feeling of self-efficacy is related to the consumption of fruits and vegetables, perhaps more so associated to the knowledge of how to prepare and consume these foodstuffs. Knowing how to cook is paramount to making beneficial diet changes.

Specific nutrients are also protective, according to a 2020 review (3). Magnesium, B12, B6, and folic acid all have associations for decreasing depressive symptoms. Magnesium can be found in abundance in seeds, nuts, beans, whole grains, and some veggies. B12 is typically found in animal products and is a nutrient of concern for vegans. Folic acid or folate (natural form) is abundant in lentils, soybeans, spinach, broccoli, avocadoes, and oranges, while bananas, chicken breast, salmon, tofu, and sweet potatoes are all rich sources of B6. Fiber, found in plant foods, can decrease depression risk by 14%.

Fish consumption makes a significant difference for women with a 25% reduction in depression risk for those eating at least two servings of fish weekly (3). Additionally, a lower glycemic index way of eating (less refined carbohydrates) is associated with lower depressive symptoms in postmenopausal women.

Speaking to our in-house nutritionist can help you incorporate beneficial foods to improve your mood and your health!

(1) PMID: 37728928

(2) PMID: 31906271

(3) PMID: 32131552