Do you feel depressed, tired? Improving your diet can have a big impact.

It is known that the quality of food has a direct link with the risk of depression. However, for the first time, researchers at the International Society for Nutritional Psychiatry Research conducted a randomized study on the real impact that a healthy diet could have on people with depression.

The study was carried out with 67 people suffering from major depression and whose diet was inadequate. These people were randomly assigned to 2 groups; either weekly sessions with food specialists who trained and assisted them to improve their diet or the other group who had to attend social support sessions for a period of 12 weeks.

The dietary changes were mainly to increase the consumption of certain food groups and to decrease other foods such as refined sugars, fast foods, processed foods, etc. The foods to be favored were also those that formed part of healthy eating habits: whole grains, vegetables, fruits, legumes, low-fat and unsweetened dairy products, raw and unsalted nuts, fish, little lean red meats, chicken, eggs and olive oil.

You probably suspected it, but the participants in the diet group had much more positive results than those in the other group. A significant reduction in their depressive symptoms was seen at the end of the study.

It is obvious that the result of this research does not suggest simply relying on the high quality of the diet to treat major depression. On the other hand, it would be highly recommended to follow the advice of clinical dieticians, combined with mental health care in order to improve the chances of recovery.

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