Healthy vegan diet & lower depression risk

Updated 09 December 2018

A vegan diet on its own is unlikely to cure depression. But a healthy diet – and this can very well be a healthy vegan diet – can contribute to curing, or improving, or reducing the risk of depression.
Here are some food group based recommendations from a meta-analysis from 2017. Enjoy.

Associated with a decreased risk of depression
Vegan alternative
fruit


vegetables


whole grains


fish
plant sources of ALA (foods) or vegan sources of DHA (oils/supplements)
+ a good source of vitamin B12
olive oil


low-fat dairy products
calcium rich plant foods, calcium rich water, or calcium fortified foods
+ a good source of vitamin B12
antioxidants [like beta-carotene, vitamin C and vitamin E]


low intakes of animal foods


Associated with an increased risk of depression
Healthy vegan replacement options that might help decrease depression risk
red and/or processed meat
tofu, tempeh, natto, some seitan, some vegan veggie meats (burgers, sausages, deli slices), falafel, homemade seitan sausage, homemade tempeh chorizo, green jackfruit burgers, mushroom burgers
+ a good source of vitamin B12
refined grains
whole grains, whole grain bread, rolled oats, quinoa, amaranth, popcorn, puffed whole grains, whole grain flour with some soya flour for baking
sweets
fruit, dried fruit such as dates, figs, apricots, bananas, sweets made with dried fruit
high-fat dairy products
soya milk (avoid soya milk with a lot of added sugar), soya yoghurt, nut butters, tahini
butter
rapeseed (canola) oil/olive oil/flax seed oil based margarines, healthy oils
potatoes

sweet potatoes, a mix of root vegetables
high-fat gravy
vegan moderate fat gravy (Google or invent a recipe)
low intakes of fruits and vegetables
Try a breakfast with five pieces of fruit. Eat vegetables with lunch and dinner.
Reference for info in table:
Li Y, Lv MR, Wie YJ, Sun L, Zhang JX, Zhang HG, Li B: Dietary patterns and depression risk: A meta-analysis. Psychiatry Res. 2017 Jul;253:373-382. doi: 10.1016/j.psychres.2017.04.020 . Epub 2017 Apr 11.




Healthy plant-based diets can also reduce depression and improve quality of life in people with type 2 diabetes (see here).


More food and nutrient suggestions: 

Eating enough ALA-rich foods (alpha-linolenic acid) will likely result in higher concentrations of EPA (eicosapentaenoic acid) in your body and this - or consuming EPA directly from EPA-rich algae oil - might help you getting rid of depression. (See my recommendations under point 5) (See here, and here, and here, here, and here for references.)
A DHA supplement (~ 300 mg/day) MIGHT improve depression, but this is not sure at all and might be due to DHA being converted back to EPA in your body.

Eating nuts can probably also contribute to lowering the risk for depression. (See here, here, herehere, and here.) 

Consuming enough zinc is important for everyone (and easy to do), and it's possible that getting enough zinc is especially important for people with depression, possibly especially women (See here). 

Avoiding vitamin D deficiency could be important for avoiding depression (see here, here, herehere, here, and here. But it is not sure that vitamin D supplements can improve depression symptoms in everyone or most people, see here).

Eat legumes (in some form or other) every day. They are a great source of protein, iron, zinc and phytonutrients, and they can possibly lower your risk for depression (see here).

It's possible that consuming green tea, coffee, or even caffeine in general, can lower your risk of depression (See here, here, here, and here). About 400 ml of coffee per day might be a good idea, while drinking more than that might be good or bad: More than 400 ml of coffee per day might raise the risk of depression again (see here) or (!) it might lower the risk even further (see here and here). 

As mentioned above if you follow a vegan or plant-based diet do not forget to consume a reliable source of vitamin B12.



For more specific sources of vegan-relevant nutrients, see my recommendations here.

Also see Virginia Messina's depression and vegan diet related post here.