You will feel better if you eat these foods daily

Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

16.12.2022

If you want to ensure that you are less plagued by depression and gloom through your diet, try to get vegetables, fruits, beans, nuts and tea every day. According to a Chinese epidemiological study among people over 65, such a diet reduces the risk of depressive symptoms.

You will feel better if you eat these foods daily

Study

A varied and complete diet is physically and mentally healthy. That's for sure. But what exactly does such a diet with optimal variation and completeness look like?

Researchers at Peking University tried to formulate an answer to that question. They used the data of 12,192 Chinese over-65s collected in 2018 in the Chinese Longitudinal Healthy Longevity Survey.

The study participants had answered a questionnaire that the researchers used to determine how much they were bothered by depressive symptoms. The study participants also reported what they ate, and the epidemiologists used this information to determine the variation and completeness of their diet in three different ways.

You will feel better if you eat these foods daily

1 Diet Diversity Index (DDI)
An optimal DDI meant that the study participants consumed not only vegetables, but also fruits, beans, nuts, meat, eggs, dairy, tea and grains every day.

2 Protein Enriched Diet Diversity Index (PEDDI)
An optimal PEDDI meant that the study participants consumed not only meat, but also fish, eggs, dairy products, nuts and beans on a daily basis.

3 Anti-Inflammatory Diet Diversity Index (AIDDI)
An optimal AIDDI meant that the study participants consumed not only vegetables, but also fruits, beans, nuts and tea on a daily basis.

Results
All three types of variation reduced the risk of depression, but the type of variation that counted most heavily was the AIDDI.

Click on the table below for a larger version.

Conclusion

"This population-based study suggests that diversified diet intake, particularly anti-inflammatory diets, is related to a lower prevalence of depressive symptoms among older adults", summarize the researchers.

"Specifically, this study highlights the significance of adopting a diversified diet, with a special emphasis on promoting the consumption of anti-inflammatory diets, which can decrease the incidence of depression in older persons."

Source:
Nutrients. 2022 Nov 28;14(23):5062.

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Archives:
Anti-Inflammatory Diet
Depression



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