Quantcast

How Antioxidants Can Help Fight Depression

Food

According to the Centers for Disease Control and Prevention, the rates of all of our top 10 killers have fallen or stabilized except for one, suicide. Accumulating evidence indicates that free radicals may play important roles in the development of various neuropsychiatric disorders including major depression, a common cause of suicide.

Higher consumption of fruits and vegetables has been found to lead to a lower risk of developing depression.

In a study of nearly 300,000 Canadians, for example, greater fruit and vegetable consumption was associated with lower odds of depression, psychological distress, self-reported mood and anxiety disorders and poor perceived mental health. They conclude that since a healthy diet comprised of a high intake of fruits and vegetables is rich in antioxidants, it may consequently dampen the detrimental effects of oxidative stress on mental health.

But that study was based on just asking how many fruits and veggies people ate. Maybe people were just telling the researchers what they thought they wanted to hear. What if you actually measure the levels of carotenoid phytonutrients in people’s bloodstreams? The same relationship is found. Testing nearly 2000 people across the U.S., researchers found that a higher total blood carotenoid level was indeed associated with a lower likelihood of elevated depressive symptoms and there appeared to be a dose-response relationship, meaning the higher the levels, the better people felt.

Lycopene, the red pigment predominantly found in tomatoes (but also present in watermelon, pink grapefruit, guava and papaya) is the most powerful carotenoid antioxidant. In a test tube it’s about 100 times more effective at quenching free radicals than a more familiar antioxidant like vitamin E.

So do people who eat more tomatoes have less depression? Apparently so. A study of about a thousand older men and women found that those who ate the most tomato products had only about half the odds of depression. The researchers conclude that a tomato-rich diet may have a beneficial effect on the prevention of depressive symptoms.

Higher consumption of fruits and vegetables has been found to lead to a lower risk of developing depression, but if it’s the antioxidants can’t we just take an antioxidant pill?

Only food sources of antioxidants were protectively associated with depression. Not antioxidants from dietary supplements. Although plant foods and food-derived phytochemicals have been associated with health benefits, antioxidants from dietary supplements appear to be less beneficial and may, in fact, be detrimental to health. This may indicate that the form and delivery of the antioxidants are important. Alternatively, the observed associations may be due not to antioxidants but rather to other dietary factors such as folate that also occur in fruits, vegetables and plant-rich diets.

In a study of thousands of middle-aged office workers, eating lots of processed food was found to be a risk factor for at least mild to moderate depression five years later, whereas a whole food pattern was found to be protective. Yes, it could be because of the high content of antioxidants in fruits and vegetables but could also be the folate in greens and beans, as some studies have suggested an increased risk of depression in folks who may not have been eating enough.

Low folate levels in the blood are associated with depression, but since most of the early studies were cross-sectional, meaning a snapshot in time, we didn’t know if the low folate led to depression or the depression led to low folate. Maybe when you have the blues you don’t want to eat the greens.

But since then a number of cohort studies were published, following people over time. They show that a low dietary intake of folate may indeed be a risk factor for severe depression, as much as a threefold higher risk. Note this is for dietary folate intake, not folic acid supplements, so those with higher levels were actually eating healthy foods. If you give people folic acid pills they don’t seem to work. This may be because folate is found in dark green leafy vegetables like spinach, whereas folic acid is the oxidized synthetic compound used in food fortification and dietary supplements because it’s more shelf-stable.

YOU MIGHT ALSO LIKE

14 Easy Ways to Be Sure Your Getting Enough Protein in Your Diet

We Know Apple Cider Vinegar Has Many Health Benefits, But Can It Help You Lose Weight?

Can Low-Carb Diets Mess With Women’s Hormones?

21 Best Veggies for a Low-Carb Diet

EcoWatch Daily Newsletter


picture-alliance / AP Photo / NOAA Pacific Islands Fisheries Science Center

The Group of 20 major economies agreed a deal to reduce marine pollution at a meeting of their environment ministers on Sunday in Karuizawa, Japan.

Read More Show Less
Pope Francis holds his General Weekly Audience in St. Peter's Square on Aug. 29, 2018 in Vatican City, Vatican. Giulio Origlia / Getty Images

Pope Francis declared a climate emergency Friday as he met with oil industry executives and some of their biggest investors to urge them to act on the climate crisis.

Read More Show Less
Sponsored
A vegetarian bowl with quinoa fritters. Westend61 / Getty Images

By Ketura Persellin

You've likely heard that eating meat and poultry isn't good for your health or the planet. Recent news from Washington may make meat even less palatable: Pork inspections may be taken over by the industry itself, if a Trump administration proposal goes into effect, putting tests for deadly pathogens into the hands of the industry.

Read More Show Less
Florida's Deerfield Beach International Fishing Pier, where the record-breaking beach cleanup took place Saturday. Jeffrey Greenberg / Universal Images Group via Getty Images

More than 600 people gathered on a Florida beach Saturday to break the world record for the largest underwater cleanup of ocean litter.

Read More Show Less
Juvenile hatchery salmon flushed from a tanker truck in San Francisco Bay, California. Ben Moon

That salmon sitting in your neighborhood grocery store's fish counter won't look the same to you after watching Artifishal, a new film from Patagonia.

Read More Show Less
Sponsored
Natdanai Pankong / EyeEm / Getty Images

By Lauren Panoff, MPH, RD

Coconut meat is the white flesh inside a coconut.

Read More Show Less
Arx0nt / Moment / Getty Images

By Taylor Jones, RD

Oats are a highly nutritious grain with many health benefits.

Read More Show Less
Pexels

Get ready to toast bees, butterflies and hummingbirds. National Pollinator Week is June 17-23 and it's a perfect time to celebrate the birds, bugs and lizards that are so essential to the crops we grow, the flowers we smell, and the plants that produce the air we breathe.

Read More Show Less