The Links Between Diet And Mood Disorders
Studies have confirmed that there is a relationship between diet and mood disorders. Specifically, following a nutrient dense diet appears to be a key element in reducing symptoms associated with symptoms of depression.
Thus, amino acids such as iron, antioxidants and vitamins such as B12, for example, influence cognitive and behavioral factors. In addition, the influence of these nutrients is not only based on improving depressive symptoms, but also decreases the prevalence or severity of other disorders.
Nutrition through history
With the emergence of Homo erectus over 1.8 million years ago, the variety and richness of foods has increased dramatically. The need to feed a much more developed brain then arose.
Indeed, it consumes 16 times more calories per gram. Thus, humans have implemented other methods of cooking food. He also introduced more fruits and vegetables through agriculture.
Today, the difference in the availability of food compared to the situation experienced by early humans is considerable. However, this does not mean that the quality of this food is better now than in the past.
Differences related to socio-economic status
Research shows that there is a strong link between the quality of the diet and mood disorders. Especially with regard to depressive symptoms.
The foods most strongly associated with these symptoms are high in refined sugars and saturated fat. This corresponds in particular to ultra-processed foods.
Thus, it is likely that people with lower incomes are more predisposed to the consumption of this type of food. This is because the components of ultra-processed foods are often inexpensive. So their end price is usually much lower than nutrient rich foods or even natural foods.
Therefore, people with less economic resources would be forced, in one way or another, to have to consume them. The consequences can be serious in terms of mental health and depressive symptoms.
But not only, their physical health can also be affected. This can lead to problems with obesity, diabetes, etc.
In addition, women are somewhat disadvantaged. Indeed, diets poor in nutrients such as iron, folate and calcium can affect their fertility.
Mood and diet disorders
Studies that link mental health and nutrition have been done in populations with severe deficiencies. Therefore, their conclusions do not apply directly to a larger population.
Regardless, the psychiatric public who were offered vitamin-rich dietary supplements experienced improvement in their condition. The same is true of people with problems absorbing nutrients.
It is known that a deficiency of folic acid is a cause of depression. People with depression may need more folic acid than people without depression. In addition, the drugs appear to be more effective on a brain that receives optimal nutrition. The nutrients that are linked to affective disorders are:
Omega-3s
Omega-3s are essential fatty acids. This is why a deficiency of omega-3 in the diet can lead to mood disturbances.
In addition, omega 3s have also been shown to be effective in improving unipolar and bipolar depression. This fatty acid is found in fish and seafood, among others. It is also found in nuts and seeds, flaxseed oil and soybean oil.
Folate and vitamin B12
Folate is also called vitamin B9 or even folic acid. They are therefore part with vitamin B12 of the family of B vitamins. They are present in a large number of foods.
Low absorption of folate from the diet is associated with increased symptoms of depression. Folate may therefore prove useful as an adjunct to depression.
Regarding vitamin B12, it has been shown that the effectiveness of antidepressant drugs is directly related to the level of this vitamin in the body. The lower the level, the weaker the response to pharmacological treatment. Folate and vitamin B12 are found in foods such as nutritional yeast, dairy products, etc.
Magnesium and Zinc
A diet deficient in magnesium has been shown in animals to increase behaviors related to depression, anxiety and mood disorders. Magnesium treatment can therefore improve these behaviors. Foods rich in magnesium include quinoa, spinach, avocado, tofu, etc.
When it comes to zinc, zinc deficiencies are observed in people with major depression. The intake of food supplements rich in zinc is therefore effective as an antidepressant therapy. There is even research conducted on animals in which zinc is used successfully as an antidepressant treatment.
In short, food plays an important role in people’s lives. Depending on the quality of the diet and the pace of life associated with it, the benefits can be considerable, such as a reduction in symptoms related to mood disorders.
Our thoughts What is psychonutrition? We explain here what it is and what are the ways to easily set it up.
