The World Journal of Psychiatry published an article in late 2018 looking at the nutrient profiles of food and nutrient deficiencies directly involved with depression. They came up with a list of food-based nutrients that “relate to the prevention and treatment of depressive disorders”.
The list is based on both nutrient density of specific foods, and the nutrients relevant to depression.
It was also discussed that gut health was particularly relevant – including the microbiome (gut bugs). Your gut health can have a huge impact on your mental health across a wide range of conditions.
So does this actually mean that if we really try hard enough, we can potentially eat our way to a healthy mind? Obviously much depends on what you are prepared to commit to, and any other underlying issues that may need addressing. Will you need to supplement specific nutrients particularly initially? Possibly.
Recommendations based on this article include increasing intake of seafoods (bivalves and the more oily fish), organ meats (kidneys, liver), leafy greens (lettuces, parsley, spinach, watercress, beetroot leaves), pumpkin, capsicums and cruciferous vegetables (cauliflower, cabbage, broccoli, brussels sprouts). And don’t forget your berries – blueberries and strawberries. Also good quality yoghurt (full fat).
Contact me directly to chat about this further.