Depression is a serious mental health condition that is on the rise worldwide. Studies have shown that over 264 million people worldwide suffer from depression, with a higher prevalence in women than in men.

There are many reasons why people develop depression, and while genetics and environment play a significant role, diet also contributes to the risk of developing the condition.

In recent years, research has focused on the link between diet and depression. Studies have shown that certain foods and nutrients can lower the risk of depression, while others can increase it.

In this article, we will explore the diet that lowers your depression risk by 30%.

What is the Mediterranean diet?

The Mediterranean diet is a traditional diet that has been consumed for centuries in the Mediterranean region. It is a plant-based diet that emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds.

It also includes fish, poultry, eggs, and dairy in moderation and limits red meat, processed food, and sugar.

The Mediterranean diet is known for its many health benefits. Studies have shown that the diet can reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.

It can also improve cognitive function, reduce the risk of dementia, and lower the risk of depression.

The link between the Mediterranean diet and depression

Several studies have investigated the link between the Mediterranean diet and depression. One study published in the journal Molecular Psychiatry found that a Mediterranean-style diet is associated with a lower risk of depression.

The study followed over 10,000 participants for four years and found that those who followed a Mediterranean-style diet had a 30% lower risk of depression.

Another study published in the journal BMC Medicine found that a Mediterranean diet supplemented with olive oil or nuts was associated with a lower risk of depression in older adults.

The study followed over 3,500 participants for eight years and found that those who followed the Mediterranean diet had a 40% lower risk of depression.

Why does the Mediterranean diet lower the risk of depression?

There are several reasons why the Mediterranean diet may lower the risk of depression. Firstly, the diet is rich in nutrients that are essential for brain health, such as omega-3 fatty acids, folate, vitamin B12, and vitamin D.

These nutrients have been linked to a lower risk of depression and improved mood.

Secondly, the Mediterranean diet is anti-inflammatory, meaning it reduces inflammation in the body. Chronic inflammation has been linked to the development of depression, so reducing inflammation may help to lower the risk of depression.

Thirdly, the Mediterranean diet is a balanced diet that includes a variety of foods. This means that the diet provides all the nutrients that the body needs to function optimally.

A diet that is deficient in certain nutrients can contribute to the development of depression.

How to follow a Mediterranean diet

Following a Mediterranean diet is easy and enjoyable. Here are some tips for getting started:.

Eat at least five portions of fruits and vegetables a day.
Choose whole grains such as brown rice, quinoa, and whole-wheat pasta.
Include a variety of legumes, such as lentils, chickpeas, and beans.
Eat two portions of fish per week, such as salmon, tuna, or sardines.
Use olive oil as your primary source of fat.
Eat nuts and seeds as snacks or add them to meals.
Avoid processed food and limit red meat and sugary drinks.
Enjoy dairy in moderation, such as yogurt and cheese.

The bottom line

Depression is a complex condition that can be caused by many factors. While diet is not the only factor that contributes to depression risk, it is an important one.

Following a Mediterranean-style diet is an effective way to lower your risk of depression by 30%. The diet is easy to follow, delicious, and offers many other health benefits. So why not give it a try?.