Depression, Fat and Diet: The Mental Health Connection

There is evidence emerging from research of a connection between nutrition and depression. The SUN Project, whose objective was to determine whether there is a connection between fatty acids and depression, seems to have found a link. It is looking like that the Western diet, that is filled with harmful fats, is associated with higher rates of depression.

The SUN Project research has shown that trans-fats and saturated fats, when consumed in large quantities, increase the risk for depression. Another finding, from this study, is that consuming olive oil actually protects individuals from depression.

There were 12,059 volunteers who participated in this study that went on for six years. A significant finding of the study was that the polyunsaturated fats found in fish, vegetables and olives reduce the chance of acquiring depression by 48%. It is important to know that none of the volunteers, participating in the study, had a history of depression prior to the study. During the study, data was collected on each participant's lifestyle, symptoms and dietary intake.

When the study concluded, it was noted that 657 participants had developed symptoms of depression. The depression was described as "dose dependent", in other words, related to fat intake. Participants who consumed the highest levels of trans-fat and saturated fats were the ones who developed symptoms of depression. The study defined the trans-fats and saturated fats as those fats that were used industrially to produce pastries and the fats used by fast foods restaurants. There is even a suggestion, in the study results, that there may also be a link with the inflammation that advances cardiovascular disease.

The authors of the research report summarized their study's finding in these words," The more trans-fat consumed, the greater the harmful effect produced." The researchers also reflect that the increasing rates of depression can be traced directly to the significant change in Western society's consumption of trans-fats and saturated fats. Today's lifestyle has replaced the polyunsaturated fats of yesterday with fats that go into mass produced, packaged and processed foods.

Another finding noted is that there is a correlation between the lower rates of depression found in countries where a Mediterranean diet prevails. The Mediterranean diet includes:

1) Consuming a high level of virgin olive oil.

2) Ingesting a high level of vegetables and fruits and legumes.

3) Using non-refined carbohydrates.

4) Consuming especially oily fish three to four times a week.

5) Consuming milk, cheese and yogurt, but watching saturated fats

6) Eating three to four eggs a week.

7) Consuming a moderate level of meat and saturated fats.

8) Drinking one or two small glasses of red wine at the main meals.

9) Eating nuts as snacks.

In summary, the SUN project found that a poor diet, one high in trans-fat and saturated fats, contributes to higher rates of depression. Foods high in polyunsaturated fats reduce the risk for depression. The high fat diet consumed in Western countries is harmful and may lead to heart disease as well as depression.

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