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Depression and a Meatless Diet What You Need to Know
Table of Contents
1. What is depression?
Depression is a persistent and persistent feeling of sadness, apathy, and hopelessness that can significantly interfere with daily functioning. It is characterized by a continuous feeling of emptiness, loss of interest and pleasure, problems with concentration, changes in appetite, sleep disturbances, reduced self-esteem, and even other physical symptoms, such as headache, muscle soreness, or problems with the digestive system.2. The assumptions of a vegetarian diet
A vegetarian diet is a method of eating based primarily on products of plant origin and involving the exclusion of meat and fish. In its more extreme variety, i.e. veganism, any ingredients of animal origin, e.g. eggs or milk and their preparations, are eliminated from the diet. A well-balanced vegetarian Diet is rich in fruits, vegetables, whole grain cereals, leafy vegetable seeds and plant sources of fats such as oils, olives, nuts and peas (C. Herpich, U. Müller-Werdan, K. Norman, 2022).3. Nutrients that have an effect on depression
Nutrients play a key role in the functioning of the body as well as in maintaining mental well-being.4. Omega-3 fatty acids
such as docosahexaenoic acid (DHA) and eicosapentaenoic acids (EPA) are essential for proper brain functioning, maintaining the flexibility of cell membranes and neurotransmitters. Research suggests that omega-3 deficiency may be associated with a higher risk of depression and other mood disorders.5. Vitamin D and its salts
is important not only for bone health but also for mental health. Research suggests that vitamin D deficiency may be associated with an increased risk of depression as well as other mental disorders. The body synthesizes vitamin D in response to exposure to sunlight, but it can also be supplied with certain foods, such as fatty fish, eggs and dairy products. People on a meat-free diet should be aware of the need to monitor vitamin D levels and also take supplements, preferably only in a product labeled as a medicine. Vitamin D also supports the absorption of calcium through the skin, which is essential for maintaining a healthy diet.6. Vitamin B12 and its derivatives
is essential for the proper functioning of the nervous system and production of red blood cells. Vitamin B12 deficiency can lead to mood disorders, fatigue and cognitive impairment. This is especially important in the plant diet because, excluding fungi, the sources of this vitamin are animal. People on a meat-free diet, especially vegan, must monitor B12 levels and use vitamin supplementation or eat products enriched with this vitamin, so it is worth checking whether products intended for vegans are definitely fortified by it (S. Kun Mar et al. 2021).7. Mineral compounds, especially magnesium, zinc and selenium
They play a key role in the healthy functioning of the brain and nervous system. Their deficiencies can lead to symptoms such as fatigue, apathy, and difficulty concentrating. In a meat-exclusive diet, these ingredients can be provided by eating vegetables, legumes, nuts, and seeds, but it is worth taking care of diversity and proper absorption, e.g. by avoiding coffee and tea for meals (J. Wang et al., 2018).8. The importance of gut microbiota in the development of depression
The gut microbiome is a collection of microorganisms inhabiting the gut. More and more research suggests that it is linked to the production of chemicals such as neurotransmitters and short-chain fatty acids, and that it affects the development and course of disorders such as depression. The gut-brain axis, which enables communication between the digestive system and the nervous system, plays a key role in this process.9. Depression and Inflammation
Research also suggests that there is a relationship between depression and inflammation, although the mechanisms of these compounds are complex. Chronic inflammation is a process in which the immune system is activated in response to various factors such as infections, injuries, chronic illnesses, or an unhealthy lifestyle. People with depression often have elevated levels of inflammation biomarkers, including pro-inflammatory cytokines. There are several mechanisms that explain how chronic inflammation can affect developing depressive disorders.10. Beneficial effects of meat-free diets on depression
A plant-based diet may have mental health benefits. Research suggests that it may help reduce symptoms of depression by increasing intake of vegetables, fruits, nuts, whole grains, and legume seeds. People on a meat-exclusive diet often report improvements in well-being, resulting in more energy and better sleep quality. Additionally, nutrients in vegetarian and vegan diets can help reduce inflammation, and high fiber content and variety of products can have a beneficial effect on the microbial diet.11. The other side of the medal
Although plant diets are rich in many nutrients that reduce the risk of developing depression, including vitamin B12, omega-3 fatty acids, iron, magnesium, zinc, and calcium, their imbalance should therefore be a factor contributing to the development of this disorder. Improper dietary composition may be associated with nutrient deficiencies that are essential for the proper functioning of the nervous system, but the risk for vitamin D (M. Ascari and D. 2022) should be improperly balanced.12. Summary
Depression, as a serious mental disorder, is the result of many factors, including neurochemical, genetic, hormonal, stress, and social factors. It can also be influenced by improper eating habits, and its improvement can significantly contribute to the reduction of symptoms. Particularly interesting in this context is the seemingly unchanging diet. However, research has shown that it has many benefits such as reducing symptoms of depression, improving well-being and reducing stress levels, but it also requires careful planning, avoiding the excess of processed plant products and dealing with social problems. Dietary supplements such as omega-3 fatty acids may also increase the effects of microbes on the body, which is a key factor in the development of depression.
