The Mediterranean Diet Could Help Treat and Prevent Adolescent Depression

The rate of depression among teens in the United States (U.S.) is increasing annually. In fact, 13% of teens in 2017 reported that they experienced at least one episode of depression that year, up from the 8% reported in 2007¹. Depression is a medical illness that negatively affects how you feel, think, and act². Teens might feel persistently sad, be uncommunicative, purposely isolated, angry, irritated, or overly sensitive to criticism³. The most common treatment plans for teens with depression are cognitive behavioral therapy and antidepressants⁴. However, one study by Zielinska and colleagues shows that using a Mediterranean diet (MD) to prevent and treat early-stage depression in teens could be a viable option⁵.

A high consumption of plant-based foods, lean protein, and healthy fats characterizes the MD⁴. In contrast with the MD, the Western diet (WD) is loaded with processed food⁴. This diet is prevalent in many developed countries⁵. High intakes of sugary and fatty foods, coupled with a low consumption of fruits and vegetables, links the WD to an increased risk of depression in teens⁵. Research has shown that adolescents who adopt a WD exhibit eating patterns that are associated with depressive symptoms⁵. This includes an increased desire for sweets, a lack of healthy foods, and nutritional deficiencies. These patterns mirror the symptoms of depression and can aggravate the condition⁵.

Protein, omega-3 fatty acids, vitamins (A, D, B6, B12), minerals (zinc, iodine, magnesium, and copper), and antioxidants are important nutrients that the MD caters to⁶. These nutrients are vital for brain health and emotional well-being⁵.

Omega-3 fatty acids found in fish, nuts, and olive oil are staples of the MD. Clinical trials have demonstrated their potential in relieving and preventing depression because of their ability to reduce inflammation in the nervous system⁵. Furthermore, vegetables and fruits provide antioxidants and vitamins A, C, and E, which are crucial in reducing oxidative stress, a factor associated with depression⁵. Low levels of these nutrients have been linked to depressive disorders⁵.

The MD is a promising candidate for preventing and treating adolescent depression, according to this early research⁵. Future studies could provide valuable information on factors like magnesium, iodine, and selenium intake. Where it is clear that adolescents in the US are primed for an unhealthy diet because of WD, changes should be made to introduce adolescents to the Mediterranean diet, potentially decreasing the prevalence of adolescent depression⁵.