You probably know that a good diet (less saturated fat, less sodium, more fruits and veggies) is important to heart health. But research is increasingly finding that eating the right foods can protect mental health, as well. A 2019 meta-analysis, the first study to evaluate the existing data on the effects of diet on depression and anxiety, found that diet may have a positive effect. For example, one study found that after three weeks on the Mediterranean diet, a group of young adults (ages 17–35) reported, on average, that their depression scores fell from moderate into the normal range. They also reported less anxiety. The control group, who continued to eat a typical diet low in fruits and veg and high in processed foods and refined carbohydrates, saw no reduction in depression scores.
A change in diet has also been shown to potentially reduce the risk of dementia. These findings have led to the development of the MIND diet, a mash-up of the Mediterranean and DASH diets, combining an emphasis on healthy fats, fruits, vegetables, whole grains, and nuts along with dietary strategies to lower blood pressure. The evidence of dietary interventions for other mental conditions is less robust, but growing.
