Fend off the blues with a Mediterranean diet
Beating the blues may be as simple as switching to a Mediterranean-style diet rich in olive oil, vegetables, nuts and fish.
Research by Spanish scientists has found that such a diet can significantly reduce the risk of depression, as well as help ward off cancer, diabetes, cardiovascular diseases, Parkinson's and Alzheimer's.
They studied the diets of more than 10,000 healthy people over about four years, finding those who followed the Mediterranean diet had a 30 per cent reduced risk of depression than those who did not.
Writing in the journal Archives of General Psychiatry, the researchers said the high levels of omega-3 fatty acids combined with other natural unsaturated fatty acids and antioxidants from olive oil and nuts, flavanoids in fruit, as well as the natural folate and B vitamins in the Mediterranean diet could protect against depression.
Margaret Hays, accredited practising dietitian at The Nutrition Specialists Perth, said a Mediterranean diet offered a variety of healthy options rich in monounsaturated fats, fibre and a range of vitamins and minerals. "What I love about the Mediterranean diet is the variety that people get," she said.
Nick Kakanis, of George's Meze Restaurant in Subiaco, said seafood dishes with tomato, spinach and roasted potatoes were a good example of a healthy diet.
