Could Eating an Apple a Day Keep Depression Away?

Let food be thy medicine, thy medicine shall be thy food – Hippocrates

We have all heard the benefits of the Mediterranean diet for our physical health, now researchers from Deakin University have found that it can also help those suffering from moderate to severe depression. The study, published in BMC Medicine journal in January 2017, found that people can improve their mood by improving their diet.

The study recruited 67 people diagnosed with moderate to severe depression who were already prescribed medication and/or undertaking psychotherapy. Half of these participants were placed on a Mediterranean-style diet high in whole grains, legumes, fruits and vegetables, olive oil, and nuts. After 12 weeks of healthy eating, the researchers found that one-third of these participants reported significant improvement in their mood and depressive symptoms.

Interestingly, the study did not require participants to completely cut out sweet, refined, or fried foods, however did suggest that there not be more than three servings per week. The study also allowed up to two glasses of red wine a day with dinner. This is an exciting finding, as often people who start a new diet will fail as they feel that they are missing out on ‘treats’.

There is increasing evidence of the importance of the brain-gut connection. The microbiome in the gut can impact not only impact the brain but also the immune system. A study published in the journal Brain, Behavior, and Immunity in 2014 discussed the role of the microbiome in mental health issues such as depression, anxiety, and stress.

So what are you waiting for? Reach for that apple, swap that biscuit at morning tea for a handful of nuts, and replace white rice for dinner for brown rice (or maybe even farro), all while enjoying that glass of red.

The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease
– attributed to Thomas A Edison