Foods That Support Depression Reduction: The Latest Scientific Nutritional Choices

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Diet is increasingly recognized for its impact on mental health, especially in supporting the treatment of depression. Experts confirm that a balanced diet not only helps improve physical health but also has a powerful effect on mood, reducing anxiety and depression.

Recent studies from the World Health Organization (WHO) show that more than 264 million people worldwide suffer from depression, raising interest in the relationship between diet and mental health. “Nutrition plays an important role in mental health,” says Dr. John Smith, a nutrition expert at Oxford University. According to him, a diet lacking essential nutrients can worsen depressive symptoms, while nutrient-rich foods can help improve this condition.

Another study from Harvard Medical School also shows that a diet rich in omega-3 and vitamin D can reduce symptoms of depression and anxiety, confirming the strong connection between nutrition and mental health. Dr. Sarah Johnson from Harvard University emphasizes:

“Recent studies have shown that diet not only affects the body but also directly influences mood and mental state. This opens up new methods for treating depression based on nutrition, rather than solely relying on medication.”

Foods rich in omega-3, vitamin D, and antioxidants are recommended by scientific studies to help reduce depression and improve mood. Some foods have particularly noticeable effects:

• Salmon and fatty fish: Contain high levels of omega-3, helping reduce brain inflammation and stabilize mood. A study from Harvard University found that people who eat at least 2 servings of fatty fish per week have a lower risk of depression.

• Chia seeds and flaxseeds: Provide plant-based omega-3, supporting the nervous system and brain. Including them in your daily diet can help reduce stress and anxiety.

• Leafy greens like spinach and kale: Contain folate, a B vitamin, which helps maintain serotonin levels in the brain. Those with folate deficiencies are more likely to experience mental health issues.

• Berry fruits: Such as strawberries and blueberries, contain antioxidants, which protect the brain from oxidative stress. Recent studies suggest these foods can help reduce depression.

• Yogurt and fermented foods: Contain probiotics, improving gut health and positively affecting mood. Research from University of California shows that probiotics can reduce anxiety and depression.

One of the recent nutrition trends is using probiotics to improve mental health. Studies show that gut bacteria can influence the brain, helping improve mood and reduce anxiety. A study by the National Institutes of Health (NIH) found that taking probiotics can reduce the risk of depression by 2 times.

Additionally, according to a study from Harvard Medical School, individuals with low vitamin D levels have a 2 times higher risk of depression compared to those with adequate vitamin D levels. Foods rich in vitamin D, such as salmon, eggs, and mushrooms, can help regulate vitamin D levels in the body and reduce depression symptoms.

To improve mental health, you don’t need to change your entire diet. Some simple suggestions can be applied immediately:

• Nutritious breakfast: A bowl of yogurt combined with chia seeds and berries not only provides omega-3 but also is rich in antioxidants, helping stabilize mood for a long, active day.

• Nutrient-dense lunch: A salad with grilled salmon, spinach, and berries provides the necessary nutrients for the brain, supporting the reduction of anxiety and stress.

• Healthy snack choices: Almonds, chia seeds, or fermented yogurt not only provide nutrients but also help maintain a stable mood.

Globally, probiotics and fermented foods are becoming a popular trend in improving mental health. Recent studies prove that improving gut health can directly affect mood and reduce depression. This opens up new opportunities for supporting depression treatment in a natural way, without relying too much on medication.