This Nourishing Food May Aid in Alleviating Depression

If you frequently experience feelings of sadness or anxiety, you are not alone. It is estimated that around forty million adults in the United States are affected by some form of anxiety or depression.

Could relief for these issues be found in the foods we eat? Some researchers suggest so.

An analysis of our diets reveals that making small changes to the foods and nutrients we consume could potentially have a significant impact on our ability to combat common feelings of melancholy in today's stressful society.

A recent study conducted by researchers at Penn State University, examining national dietary statistics and health surveys, found a link between consuming a certain food and a reduced risk of depression.¹

The food in question is mushrooms.

The study at Penn State involved data from over 24,000 Americans between 2005 and 2016, showing that only a small percentage of the population includes mushrooms in their diets. However, those who do tend to experience less depression. Interestingly, the majority of mushroom consumers are college-educated women.

While the study does not pinpoint the exact nutrients in mushrooms responsible for their potential anti-depressant effects, researchers highlight that mushrooms are a rich source of ergothioneine, an antioxidant that protects cells from free radical damage. Research suggests that antioxidants may help reduce the risk of severe mental health conditions such as bipolar disorder, schizophrenia, and depression.

Researcher Djibril Ba, PhD, explains, "Mushrooms are the highest dietary source of the amino acid ergothioneine — an anti-inflammatory compound that cannot be produced by humans. Elevated levels of this compound may decrease oxidative stress, potentially alleviating symptoms of depression."

While the study focused on non-hallucinogenic mushrooms, other research is exploring the potential benefits of "magic" mushrooms.

“Magic” Mushrooms vs. Antidepressants

Studies are investigating psilocybin, the active hallucinogenic component in "magic mushrooms," for its efficacy in treating depression.

For example, research from the Center for Psychedelic Research at Imperial College, London, suggests that psilocybin is as effective as traditional antidepressants in alleviating depression.²

The study compared the effects of two supervised sessions of psilocybin therapy with a six-week course of an antidepressant called escitalopram. The trial involved 59 individuals with moderate-to-severe depression, and those who received psilocybin therapy reported significant improvements, including reduced anxiety, increased pleasure, enhanced emotional expression, and improved well-being.

Robin Carhart-Harris, PhD, notes, "The comparison between two doses of psilocybin therapy and 43 daily doses of one of the best-performing SSRI antidepressants helps illustrate the potential of psilocybin as a mental health treatment. Remission rates were twice as high in the psilocybin group compared to the escitalopram group."

Enhanced Brain Cell Connections

Another study at Yale explored the effects of a single dose of psilocybin on lab animals, revealing an immediate and enduring increase in connections between brain cells.³

Researchers at Yale suggest that this boost in neural connections may contribute to psilocybin's potential as an antidepressant.

Alex Kwan, PhD, states, "We observed not only a ten percent increase in the number of neuronal connections, but also an average increase of about ten percent in their size, indicating stronger connections as well."

While researchers investigating psilocybin do not endorse self-medication with hallucinogenic mushrooms, it is possible that therapists may explore these natural substances for mood disorder treatments in the future.

In the meantime, incorporating more common mushrooms into your diet may offer benefits. The potential antidepressant properties of mushrooms provide a compelling reason to include them in your meals, such as topping your next pizza with mushrooms.