The traditional Mediterranean diet features foods like vegetables, fruits, whole grains and olive oil with an emphasis on lean protein (like fish, chicken and nuts). Previous research shows the Mediterranean diet offers protection against heart disease, various forms of cancer, obesity, osteoporosis and rheumatoid arthritis. Now research reports that following the Mediterranean diet may reduce the risk for depression.
The study, published in Archives of General Psychiatry, investigated the association between the Mediterranean dietary pattern (MDP) and clinical depression. Researchers at the University of las Palmas de Gran Canaria in Spain surveyed 10,064 healthy Spanish adults participating in the University of Navarra Follow-up SUN Project. Dietary and lifestyle questionnaires were obtained from the participants at the beginning of the study. The participants were followed for 4.5 years. The participants' diets were rated based on the level of conformity to the traditional Mediterranean diet.
The researchers identified 480 new cases of depression after four and a half years of follow-up. They found that those who most closely followed the Mediterranean diet were 30% less likely to develop depression.
"However, the role of the overall dietary pattern may be more important than the effect of single components," the study authors write. "It is plausible that the synergistic combination of a sufficient provision of omega-three fatty acids together with other natural unsaturated fatty acids and antioxidants from olive oil and nuts, flavonoids and other phytochemicals from fruit and other plant foods and large amounts of natural folates and other B vitamins in the overall Mediterranean dietary pattern may exert a fair degree of protection against depression."
Exulin Combats Depression
An effective way to combat depression is to take natural nutrients, along with following a Mediterranean diet and exercise plan. Progressive Health's Exulin contains clinically evaluated ingredients such as L-phenylalanine, rhodiola rosea, vitamin B6, folic acid, methylcobalamin, St John's Wort and gingko biloba. Exulin works to restore nutrient deficiencies associated with depression, relieve depression symptoms, and promote increases in the neurotransmitters responsible for positive mood.
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