Welcome to Did You Know, a bite-sized column where we aim to make wellness more digestible. On the agenda for today: the diet that can lower your risk of depression.
The Mediterranean diet really is that girl.
With a focus on eating lots of veggies, fruits, legumes, fish, whole grains, and heart-healthy fats, this way of eating offers tons of health benefits to those who follow it. Research has shown that the Mediterranean diet is beneficial for mental health.
A recent study found that it is associated with a reduced risk of depressive symptoms in older women. (Interestingly, this effect was not seen in the men who were also part of the study.)
Researchers noticed that the most benefits were seen in women who ate more fresh fish and monounsaturated fatty acids. Fish is an excellent source of omega-3 fatty acids, and olive oil and nuts are rich in monounsaturated fatty acids. And, yup, those are all staples of the Mediterranean diet.
Healthy fats have long been heralded for their brain benefits. One study found that people who ate more omega-3 fatty acids were less likely to experience cognitive decline as they age. They also help reduce inflammation, and have neuroprotective properties.
Time to eat those healthy fats, bay-bee. Below are some excellent sources to consider adding into your diet:
Omega-3s
Wild caught salmon
Pumpkin seeds
Sunflower seeds
Seed butter
Monounsaturated fatty acids
Olive oil
Olives
Avocados
Almonds
Cashews
Peanuts
Macadamia nuts
Nut butter
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