Can you eat in a way that significantly reduces the risk for depression and improves cognition? Definitely, according to Felice Jacka, MD of the International Society for Nutritional Psychiatry Research. If you are like me, you’d happily start with chocolate.
You already knew that chocolate was great for your mood. Dark chocolate is loaded with polyphenols the protect the brain. Sorry, she only recommends one to three ounces a day. You may also find polyphenols in berries, red wine, and green tea.
What about something, well, more rounded? A modified Mediterranean diet is already known to help reduce stroke, cardiovascular disease, diabetes, and Alzheimer’s. Add depression to the list. Choose whole grains, no sugary drinks, lots of fruits and vegetables. Add oily fish like salmon, sardines, mackerel, mussels, and tuna. Avoid butter and use extra virgin olive oil instead. Don’t forget sourdough breads and fermented foods in this diet, which contain probiotics.
Dr. Jacka was interviewed in The Carlat Report.
Kenneth S. Arfa, MD 