Several observational studies have shown a link between overall diet quality and the risk of depression.
For
example, one review of 21 studies from 10 countries found that a
healthful dietary pattern — characterized by high intakes of fruit, vegetables,
whole grains, olive oil, fish, low fat dairy, and antioxidants, as well as low
intakes of animal foods — was associated with a reduced risk of depression.
Conversely,
a Western-style diet — involving a high intake of red and processed meats,
refined grains, sweets, high fat dairy products, butter, and potatoes, as well
as a low intake of fruit and vegetables — was linked with a significantly
increased risk of depression.
An older review found
similar results, with high compliance with a Mediterranean diet being
associated with a 32% reduced risk of depression.
More
recently, a study looking at adults over the age of 50 years found a
link between higher levels of anxiety and diets high in saturated fat and added
sugars.
Interestingly,
researchers have noted similar findings in kids and teenagers.
For
example, a 2019 review of 56 studies found an association between a
high intake of healthful foods, such as olive oil, fish, nuts, legumes, dairy
products, fruits, and vegetables, and a reduced risk of depression during
adolescence.
However, it is important to keep
in mind that while observational studies can show an association, they cannot
prove cause and effect.
Also,
even with randomized controlled trials, there are several limitations when it
comes to nutrition research studies, including difficulties with accurately
measuring food intake.
Researchers
often rely on participants recalling what they have eaten in previous days,
weeks, or months, but no one’s memory is perfect.
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