The List Of The Best Plant Foods Against Depression
Dr. Drew Ramsey has developed a system to determine the beneficial effect of foods based on their nutritional composition. Learn about the 10 most beneficial foods for brain health.
Depression levels are at an all-time high. Among people aged 15 to 44, depressive disorders are the leading cause of incapacity for work worldwide. Extensive research shows that the quality of the foods that make up the diet is directly related to the risk of depression.
The psychiatrist Drew Ramsey has investigated which foods are the most indicated for patients with depression due to their nutritional composition. To do this, he first identified the nutrients with antidepressant properties and then looked for the foods that contained them in the highest proportion.
12 nutrients that prevent depression
The study, published in the World Journal of Psychiatry, has created a score for depressive food (AFS, antidepressant food score ), which helps determine the most nutrient – rich foods to help prevent and promote recovery of depressive disorders.
By looking at the 34 known essential nutrients, the researchers isolated 12 antidepressant nutrients:
- Iron
- Omega-3 fatty acids
- Magnesium
- Potassium
- Selenium
- Vitamins of group B (thiamine, folic acid, B6 and B12)
- Vitamin A
- Vitamin C
- Zinc
The 10 most antidepressant foods
What foods contain these nutrients in higher proportions? Oysters, clams, and mussels topped the list, but plant foods scored very high:
- Watercress – 127%
- Spinach – 97%
- Mustard, turnip or beet greens: 76% -93%
- Lettuces (red, green, romaine) –74% -99%
- Swiss chard – 90%
- Fresh herbs (coriander, basil or parsley) – 73% -75%
- Kale or collard greens – 48% -62%
- Cauliflower – 41% -42%
- Broccoli – 41%
- Brussels sprouts – 35%
These foods are literally the best for the brain, Ramsey says. But unfortunately they are not among the most consumed, so it is not surprising that the incidence of cardiovascular diseases and depression does not decrease.
How to increase consumption of antidepressant foods
Ramsey explains five strategies for increasing consumption of antidepressant plant foods.
1. Eat more fermented vegetables
Fermented vegetables such as kefir and sauerkraut ( sauerkraut, unpasteurized) contain several species of bacteria associated with health benefits, such as Lactobacillus and Bifidobacterium .
Foods that contain live bacterial cultures are “probiotics.” Research shows that they can potentially alleviate depressive symptoms.
2. Feed your good bacteria
Not only do you have to provide beneficial bacteria, you also have to feed them and this is done with prebiotic foods.
Chicory root, artichoke, dandelion leaves, garlic, leeks, asparagus, and onions are excellent sources of prebiotics, which your beneficial bacteria feed on.
3. Eat green and colored foods
This is the simplest recommendation to fill the menus of the best foods for the brain.
Look at your plate, is it full of various colors? Are there green leafy vegetables? Try to include foods of each color (green, red, orange, yellow, purple) because they are very dense in nutrients.
4. Eat adequate fats
Fats are necessary for many reasons. They are needed to produce hormones and to build the membranes of cells, including neurons. They are also essential for absorbing other nutrients and antioxidants, such as vitamin K or lycopene.
The olive oil should be the most used in cooking fat. You can also take nuts and seeds, especially walnuts, flax seeds and almonds.
5. Choose organic and quality food
Make up your menu with seasonal and local foods, if possible organic, because they will be completely free of neurotoxic pesticide residues and endocrine disruptors.
If your shopping basket cannot be completely organic, keep in mind that some foods are more likely to contain pesticides than others: The 30 cleanest foods and the 12 dirtiest.
Scientific references:
- Drew Ramsey and Laura R. LaChance. Antidepressant foods: An evidence-based nutrient profiling system for depression. World Journal of Psychiatry.
