According to World Health Organisation (WHO) estimates, depression affects around 5% of all adults worldwide. Recent studies show that it is possible to reduce the risk of depressive symptoms by following a Mediterranean diet.

What is the Mediterranean diet about?

In the Mediterranean diet you should eat:

• large amounts of vegetables and fruit,
• pulses
• vegetable fats such as olive oil,
• nuts,
• whole-grain cereal products,
• fish and seafood,
• fermented dairy products.

What is particularly important in the Mediterranean diet?

Researchers observed that women who ate more meals composed of monounsaturated fatty acids than saturated fatty acids had a 42% lower risk of depressive symptoms.

Diet and risk of depression in women, photo: panthermedia

The consumption of fish and monounsaturated fats is therefore particularly important in this diet. These can be found, for example, in olives, nuts, avocados, oils and egg yolk.

Why are fish and monounsaturated fatty acids crucial?

According to nutritionist Routhenstein, fish rich in omega-3 fatty acids and monounsaturated fatty acids have anti-inflammatory properties and therefore support brain health.

Some studies also suggest that inflammation may affect the availability of neurotransmitters such as dopamine, thus contributing to some symptoms of depression, such as lack of motivation.

There may also be cardiovascular benefits associated with these nutrients, which may also indirectly contribute to mental wellbeing.

Improved mental health may also be influenced by reducing the intake of sugars and refined cereals.

Keep in mind, however, that diet should only be one of several approaches in the fight against depressive symptoms.