Uploaded April 2019 | Updated September 2026, 2 weeks ago

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Can you overcome depression (and anxiety) by changing bad eating habits? New research suggests that eating healthy could improve symptoms of depression!

Study:
Jacka, F. N., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., ... & Brazionis, L. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’trial). BMC medicine, 15(1), 23.

What should you eat more often?

whole grains
(5–8 servings per day);
vegetables (6 per day)
fruit (3 per day)
legumes (3–4 per week)
low-fat and unsweetened
dairy foods (2–3 per day)
raw and unsalted nuts (1 per day)
fish (at least 2 per week)
lean red meats (3–4 per week)
chicken (2–3 per week)
eggs (up to 6 per week)
olive oil (3 tablespoons per day)

What you should avoid:

sweets
refined cereals
fried food
fastfood
processed meats
sugary drinks (no more than 3per week)
Red or white wine consumption beyond 2 standard drinks per day and all other alcohol (e.g. spirits, beer)

Author: Eskil Burck (degreed psychologist)

#healthyeating #depression