The Mediterranean Diet and your mental health

When it comes to mental health, what you eat can make a big difference. Research shows that a diet rich in foods like fruit, vegetables and seeds helps protect your mental health. 

A number of studies support a link between the Mediterranean diet and a reduction in depressive symptoms.  Evidence to date provides several reasons why a Mediterranean diet and lifestyle could have a positive effect on your mental health from their climate, to the social aspects of their mealtimes and the overall nutritional composition of the Mediterranean diet.

While we unfortunately don’t have the climate here in Northern Europe we can definitely include the social element of their meals as well as many/if not all components of the Mediterranean diet which is:  

• Rich in B vitamins - B vitamins found in whole grains, meat, dairy, eggs, seeds, nuts, legumes, fruits and vegetables help with the synthesis of ‘happy hormones’ released in the brain     

• Whole foods with reduced salt and sugar -  Eating high sugar and processed foods can cause fluctuations in our blood sugar levels and lead to ‘sugar crashes’, where we become irritable and moody. Opting for a Mediterranean style diet consisting of high fibre whole grains, oats, fruits and vegetables will help to stabilise blood sugar levels, avoiding sugar crashes and mood swings    

• Many meals within the Mediterranean diet include oily fish, nuts and seeds, all of which provide us with Omega 3 - Omega 3 is essential for the normal function of the brain, and some studies suggest that countries eating more oily fish have less rates of depression   

To provide you with a little more detail on the benefits of certain foods and eating for your mental health we have attached our Take 15 Mindful Eating newsletter – enjoy!