Michael Greger: Diets and Foods Shown to Improve Depression in Randomized Controlled Trials

Key Takeaways

• Adopt a plant-based or Mediterranean-style diet to improve depression, anxiety, and overall mental health. Increase intake of whole grains, vegetables, fruits, nuts, and legumes.
• Eliminate meat entirely for mood improvements within two weeks. Even cutting out meat without replacing it with plant-based alternatives can help.
• Limit unhealthy snacks, take-out, and red meat to further reduce depressive symptoms and improve quality of life.
• Incorporate herbs like lemon balm or lavender into your routine, either in capsule form or as tea, to help manage anxiety and depression symptoms.

Supplements & Protocols Mentioned

• Lemon balm leaf powder: Approximately 2/3 teaspoon daily, in capsule form.
• Lavender flower powder: Approximately 2/3 teaspoon daily, in capsule form, or as tea twice a day.
• Vinegar: Two tablespoons diluted in a cup of water, twice daily with meals for four weeks.
• Wild blueberry powder: Approximately five teaspoons daily.

Notable Quotes

“Diet may be as important to psychiatry as it is to cardiology, endocrinology, and gastroenterology.”

“Improvements in mental health outcomes were significantly correlated with a greater diversity of vegetables and fruits, intake of legumes and nuts, and reduced consumption of unhealthy snacks, take-out, and meat.”

Bottom Line

Shift to a plant-based or Mediterranean diet, eliminate meat, and consider incorporating herbs like lemon balm or lavender to improve mental health and reduce depressive symptoms.

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