How Diet Affects Depression​

What we eat plays a role in mental health—research links a “Western diet” (high in processed foods, sugar, and unhealthy fats) to a higher risk of depression. Processed foods can cause inflammation in the body, which affects brain function and mood. On the other hand, a “Mediterranean diet” (rich in fruits, vegetables, whole grains, fish, and olive oil) is associated with lower rates of depression. Omega-3 fatty acids (found in salmon and walnuts) support brain health, while vitamin D (from sunlight and fortified foods) may help regulate mood. Gut health is also connected to mental health—probiotics (in yogurt and fermented foods) can improve gut bacteria, which communicates with the brain via the “gut-brain axis.” Making small dietary changes—like adding more fruits and vegetables or reducing sugar—can help boost mood over time.​

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