Avoid the Blues… by Eating Whole Foods

Once again there is new scientific evidence that demonstrates a relationship between dietary habits and mental health.  In a recent article in the American Journal of Psychiatry, the authors presented research that women who consumed fresh “vegetables, fruit, beef, lamb, and whole grains demonstrated a lower likelihood of anxiety and depressive disorders” in comparison with women who ate more processed foods which are very common in the United States and other western countries (Jacka et. al, 2010).  This research study did incorporate age and physical activity and the results still demonstrated better mental health from those who eat more whole foods. 

This should not be a surprise because processed foods often lose the natural nutrients due to over cooking processes, the negative impact of canning and the over presence of aluminum due to this process, as well as all the unnecessary preservatives associated with processing foods.  Some simple steps to avoid depleting the nutritional qualities of the food you cook at home include steaming your vegetables instead of boiling them, as over cooking vegetable removes a majority of the vitamins necessary for our brains to function at their best possible state.  Also, consider getting your crock pots out and cook vegetables and meats together so that instead of boiling foods and throwing out the water that now contains the vitamins that were once in the vegetables, these nutrients stay in the sauce and will be consumed by you and your family.  Consider some simple dishes such as corned beef (remove extra fats) and cabbage with carrots, or stews with tomatoes and beef this winter.

To read more…

Jacka, F. N., Pasco, J. A., Mykletun, A., Williams, L.J., Hodge, A.M., O’Reilly, S. L., Nicholson, G. C., Kotowicz, M. A., & Berk, M. (2010). Association of Western and traditional diets with depression and anxiety in women. Am J Psychiatry. 2010 Mar;167(3):305-11. Epub 2010 Jan 4.