Studies Show How Food Affects our Bodies and Brains
About one in five Australians are affected by a mental illness, according to the Australian Institute of Health and Wellness.
New research from Edith Cowan University (ECU) showed a new link between food choices, depression, and Alzheimer’s disease (AD).
Essentially, what you eat influences brain health through inflammation, oxidative stress, blood vessel function, and even the gut-brain connection.
Influence of Diet on Depression
An earlier Australian study, known as the SMILES (Supporting the Modification of lifestyle in Lowered Emotional States), showed that people with depression who followed a Mediterranean-style diet saw significant improvements in their symptoms.
Over 32 percent of participants in the diet group achieved remission, compared to 8 percent in the control group.
The Impact of Food on Biological Pathways
Oxidative stress and inflammation are thought to play a key role in depression.
Oxidative Stress occurs when there are too many free radicals in the body, which can damage cells, including those in the brain. Antioxidants, like fruits, vegetables, and nuts, help neutralise them.
Inflammation is also linked to depression. When the body is inflamed, it can interfere with the brain’s normal function, affecting mood and energy levels.
Food for Better Mental Health
Focus on eating plenty of whole foods, and reducing processed, convenience foods.
- Omega-3 Fatty Acids: Omega-3s are known for their anti-inflammatory effects. Found inSalmon, walnuts, flax seeds, and olive oil.
- B Vitamins: B vitamins, particularly B12 and folate, are essential for producing serotonin, a neurotransmitter that helps regulate mood.Foods rich in B vitamins include leafy greens, eggs, and legumes.
- Magnesium: Magnesium deficiencies have been linked to depression and anxiety. Include foods like nuts, seeds, and leafy greens to boost magnesium levels.
- Antioxidants: These help protect the brain from damage caused by free radicals, supporting better mental health. They’re found in foods like berries, dark chocolate, and green vegetables.
While diet alone is not a cure for depression or Alzheimer’s, food choices may help or even play a preventative role.
Sources:
- Edith Cowan University — Study Finds New Link Between Food Choices, Depression and Alzheimer’s Disease
- Deakin University: The SMILES Trial: A Randomised Controlled Trial of Dietary Improvement for Depression
- AIHW — Prevalence and Impact of Mental Illness
