When we’re stressed or depressed, many of us turn to comfort foods like ice cream and chocolate to unwind. But a new study has found we’d be better off tucking into seaweed and soybeans.
The Japanese diet is often associated with longevity and good health, but research published in the Psychiatry and Clinical Neurosciences journal this month suggests it may also help prevent depression. Those who most closely followed Japan’s traditional washoku diet — rich in fish, vegetables, minimally processed rice and soybeans — were 17 to 20 per cent less likely to experience depression than those who ate it less often. The diet also contains miso soup, mushrooms, seaweed and green tea.
“We hope that promoting healthy eating habits rooted in Japanese food culture will lead to a new public health strategy to support mental wellbeing,” said Haruka Miyake, a researcher at the Japan Institute for Health Security involved in the study.
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“It’s certainly a fascinating study,” says nutritionist Sam Rice, author of Supercharge Your Diet. “As the study was observational, it doesn’t establish a direct causal link. However, it does support other findings that suggest a strong link between nutrition and mental health.”
Here’s why a Japanese diet may boost your mood …
It’s full of oily fish
“One element of the Japanese diet that’s particularly beneficial for our mental health is the high consumption of oily fish, as mentioned in this latest study,” says Dr Federica Amati, head nutritionist at nutrition app Zoe. “Oily fish contains omega-3 fatty acids, specifically EPA [eicosapentaenoic acid] and DHA [docosahexaenoic acid], which are very beneficial for brain health and associated with improved mood and mental wellbeing.” Good sources include salmon, trout, mackerel, herring and sardines.
Several studies have shown that increasing your intake of omega-3 is also linked to improved cognitive function, such as sharper focus and memory, and can help reduce your risk of dementia and Alzheimer’s.
… and colourful vegetables
The washoku diet contains a wide range of vegetables that are cooked, fermented or raw, including leafy greens like spinach and kale, root vegetables such as sweet potato, radish and carrot, and salad. “And seaweed — that’s packed with brain-friendly micronutrients like iodine, magnesium and zinc,” Rice says.
“This study showed that a diet high in antioxidants from vegetables helps reduce inflammation in the brain,” Amati says. “This is really important for reducing the risk of depression because inflammation is the causal pathway. Another reason we’re beginning to think vegetables are good for mental health is because they nourish your gut microbiome, with the gut-brain axis playing an important role in maintaining good mental health. We’ve seen in our Zoe app data that when people start increasing their plant and fibre intake, their mood improves. Plants also provide bioactive compounds that reduce inflammation and contribute to better metabolic health, another important factor for mental health.”
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Food is often fermented
Japanese vegetables are often fermented, which means they’ve undergone a preserving process that boosts their nutritional value and leaves them richer in probiotics, which are live microbes that improve gut health. Amati says fermented foods may improve the gut microbiome and gut-brain axis, which in turn protects mental health and helps reduce symptoms of anxiety and depression. Good options include fermented yoghurt, kefir and sauerkraut.
The diet is rich in antioxidants
As well as plants, the diet also contains green tea and soy products, such as miso soup that’s made from soybeans. Soy contains isoflavones and phytoestrogens, which have been shown to reduce depressive symptoms, and folate, a B vitamin that supports the nervous system. “These all contain good levels of antioxidants, which can reduce oxidative stress to the brain,” Amati says. “There’s even the possibility that umami, a key flavour characteristic of Japanese food, stimulates the parasympathetic nervous system in the brain, which contributes to mental stability.”
It keeps you full
Lastly, Amati says the Japanese way of eating is good for satiety. “It’s high in fibre, contains a diverse range of plants, is low in high-risk processed foods and processed meat, with a high focus on fish, vegetables and fermented foods, which is known for keeping us full. This in turn reduces our risk of overeating, obesity, and being overweight, all of which increase the risk of poor mental health.” A 2021 study from Exeter University found that our risk of depression rises with body weight.
“This study adds to the growing body of evidence that a healthy, balanced diet rich in whole, minimally processed foods, low in sugar and salt, and high in antioxidants, fibre and healthy fats supports our mental health,” Rice says.
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