How A Healthy Diet Could Help Fight Depression, According To Dietitians

One in 10 people will suffer from depression during their lifetime, according to the NHS.

Additionally, this year alone, a quarter of the population will experience a mental health problem.

We need to talk about it more, right?

There are many triggers of depression and there are also varying severities of the illness - from mild to severe depression.

The treatment types, which range from exercise, to therapy, to antidepressants are often effective; but there's also one potential game changer that people don't necessarily consider when assessing how to feel better - food.

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But can a change in diet really help depression?

According to the Mental Health Foundation, "some studies have suggested a link between what you eat and depression."

"There is some evidence that foods that are rich in some essential fatty acids found in oily fish, like mackerel, salmon, herring, sardines, kippers and fresh tuna can help to relieve depression.

"Whether there is a direct link or not, eating healthily will help you generally feel better and give you more energy, especially if you are also exercising."

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To summarise: a better diet might help, but it's not the only way to stem the illness.

Carolyn Dean from the Nutritional Magnesium Association comments: "When researchers came up with the term, 'brain chemical imbalance' to explain depression, the next step should have been to supply the brain with nutrients.

"However, chemicals are prescribed instead."

Similarly, dietitians from The Association of UK Dietitians (BDA) also mention that "good nutrition is important for our mental and physical health."

Here are eight dietary changes that BDA suggest to boost mood and get mental health back on track...

Depression and Diet

Eat Regular Meals(01 of08)

Eating regularly is important to maintain fill function of your body and brain.The BDA, Association of UK Dieticians, says:

"Unlike other organs, your brain cannot use fat or protein as fuel – it can only use glucose. Therefore, a steady supply of carbohydrates (that are broken down in the body to produce blood glucose) throughout the day is essential. Aim to eat little and often."

(credit:The Washington Post via Getty Images)

Get The Right Balance Of Fats(02 of08)

"Our brains are made of around 40% fat, and our cells need fats to maintain their structures, therefore an adequate supply of unsaturated fat is needed to maintain health. Try to use olive oil or rapeseed oil to cook with. Add nuts and seeds, and use olive or nut oil dressings on salads. As well as increasing unsaturated fats, try to try to decrease trans fats as these seem to be harmful to brain structure and function (as well as heart health). Trans fats are found in processed and packaged foods such as burgers, sausages, processed meats, ready meals, pre-packed cakes and biscuits. Instead try to use fresh foods and ingredients whenever you can."

Information taken from the Association of UK Dietitians, BDA fact sheet. (credit:Bloomberg via Getty Images)

Choose More Wholegrains, Fruit and Vegetable Foods(03 of08)

Try and load your diet with wholegrains, lentils, seeds, nuts, beans, peas and at least five portions of fruits and vegetables a day.The BDA says that:

"They are digested slowly, helping to control the rate of glucose supply to your brain and body. These foods are also rich in B vitamins, (including folate) and zinc, which evidence suggests are important in managing depression."

(credit:Johnny Green/PA Archive)

Include Some Protein At Every Meal(04 of08)

"Tryptophan is one of the building blocks of protein, and has been shown to play a role in depression. Studies have shown that adding pure tryptophan to the diet of people with depression can improve their mood. You can’t buy tryptophan supplements but you can make sure that your diet contains it by ensuring you eat enough protein. Protein also contains essential nutrients, and eating it little and often helps to keep us feeling full, which in turn, can prevent overeating. Fresh meat, fish, shellfish, eggs, milk, low fat cheese, nuts, seeds, lentils and beans are the best sources of protein. Fill around one-third of your plate with a protein food."

Information taken from the BDA fact sheet on depression and diet. (credit:DEA / PRIMA PRESS via Getty Images)

Include Oily Fish In Your Diet(05 of08)

The BDA recommend a diet rich in oily fish:

"Some researchers think that omega 3 oils - found in oily fish - may help to reduce depression rates, and these are important in maintaining a varied healthy diet. Try to include two to four portions of oily fish per week (just two if you are pregnant or breastfeeding or likely to become pregnant in the future)."

Some examples of oily fish include: anchovies, herring, kipper, mackerel, pilchards, salmon, sardines, swordfish, trout, tuna, whitebait. If you really don't like fish, don't despair:

"If you don’t like fish you may decide to take an omega 3 supplement. If so, choose a fish body oil (these do not contain vitamin A) rather than fish liver oils. Too much vitamin A is stored in the liver and can build up to toxic levels and it can interfere with calcium metabolism. Also make sure it has a high proportion of the active ingredients - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Take up to a total of 1g/day of these essential fatty acids.If you are vegetarian, sources of high quality omega 3 are limited. Plant sources do not convert through to DHA and EPA very well. You could buy an algae-based supplement, but these are expensive. Alternatively try omega 3 fortified foods such as eggs and milk."

(credit:PA/PA Wire)

Drink Enough Fluid(06 of08)

The BDA warns that evidence shows dehydration effects mood. They recommend around two litres a day and also state that what you drink matters:

"Caffeine may affect your mood and may lead to withdrawal headaches and to low or irritable mood when the effects wear off. Drinks such as coffee, cola, energy drinks, tea and chocolate all contain caffeine. Avoid all energy drinks, and try to limit intake to three cups of coffee, or five cups of tea a day.Alcohol also has a dehydrating effect.Drinking too much alcohol can also lead to B vitamin deficiencies, and can make you more depressed or anxious. Try to limit intake to no more than two to three drinks on no more than five days per week."

(credit:Thomas Trutschel via Getty Images)

Nutritional Supplements(07 of08)

If you eat a lot of packaged foods you may want to consider a supplement:

"Choose one that contains 100% of recommended daily intakes. Very high dose supplements (more than 100%) are not more effective than these and just cost extra money. They may even cause an increased risk of ill health. Vitamin A and E supplements in particular are not recommended for smokers. Recent research has also shown that folate (one of the B vitamins) supplements may increase the effectiveness of antidepressant medication."

Remember to always consult your doctor before taking supplements or medication.Information taken from the BDA diet and depression fact sheet. (credit:Bloomberg via Getty Images)

Losing Or Gaining Too Much(08 of08)

If you lose or gain too much weight the BDA has some recommendations:

"First ask your doctor to review any medicines that you are taking. Some are better than others at boosting appetite and a change may help you. If you are losing a lot of weight and are worried, ask to see a dietitian. If you are putting on weight it may make you feel more depressed."

Also trying to limit high calorie foods and increasing exercise will help with weight loss. (credit:Media for Medical via Getty Images)

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