Green neuro shield: How can your salad be a reliable base for protection against depression?

Adding more vegetables to your diet is not as difficult as it seems. According to Angela De Leon, a nutritional biologist, we can develop liking for foods like vegetables through repeated exposure. She suggested watching cooking shows and experimenting with herbs and spices to make the greens more palatable. “There is no vegetable that cannot be made delicious,” says De Leon.

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Give up your usual food when you don’t feel well; choose vegetables instead. Many studies confirm that increasing vegetable consumption is not only good for physical but also for mental health. Adding just one serving of fruit or vegetables to your daily diet can lift your spirits. Here are some interesting findings:

1. A 2023 British study linked greater fruit consumption with feelings of relaxation, confidence and alertness.
2. A 2022 study of more than 4,000 women in Australia found that those who consumed at least five servings of vegetables a day had a 19% lower risk of developing depression over 15 years than those who consumed one serving of everything. Eating four servings of fruit instead of one reduces the risk of depression by 25%.
3. A comprehensive analysis of 18 studies found that for every 100 grams of vegetables consumed, the risk of developing depression was reduced by 3%.
4. One study that analyzed food diaries found that increased vegetable consumption had a positive effect on mental health, with a similar effect to finding a job after unemployment.
5. A UK study found that increasing your daily intake of fruits and vegetables by one serving provides the same mental well-being as taking a ten-minute walk for eight days.

“Of course, there is growing evidence that high fruit and vegetable consumption is beneficial for mental health, especially in combating anxiety,” says Uma Naidu, MD, physician and director of the Massachusetts General Hospital’s Department of Nutrition and Lifestyle Psychiatry.

One possible explanation for vegetables to improve mood is the ‘substitution effect’. Replacing unhealthy foods with plant-based foods can cause you to make less room for unhealthy foods in your diet. High sugar consumption is associated with feelings of irritability, panic, and helplessness, so avoiding them can lead to an improvement in mood.

Phytochemicals and natural plant compounds also support health with powerful anti-inflammatory effects. Research shows that polyphenols, a type of phytochemical found in strawberries, artichokes, onions, spinach, nuts and seeds, can increase levels of mood-regulating neurotransmitters such as serotonin and dopamine.

The biggest challenge is resisting the temptation of ice cream or sugary treats when you’re feeling down and opting for plant-rich foods instead. “These products are designed to satisfy our appetite,” says Naidoo. To combat unhealthy eating habits, Naidu advocates mindful eating by focusing on hunger and satiety cues and understanding the reasons behind food decisions. He also recommends keeping healthy foods in the kitchen and discarding those that don’t benefit your health.

Previously Focus He wrote that depression is most likely due to the marriage of our immune cells. They cannot maintain the normal functioning of the human brain.

This material is for informational purposes only and does not contain advice that may affect your health. If you have problems, contact a professional.