This Nourishing Food May Aid in Alleviating Depression

If you often feel sadness or anxiety, you are not alone. An estimated forty million adults in the United States are affected by some form of depression or anxiety.

Could the solution to these issues lie in the foods we consume? Some researchers believe so.

An examination of our diets indicates that making minor adjustments to the foods and nutrients we intake could potentially have a significant impact on our ability to combat common feelings of sadness in today's high-stress environment.

A recent study conducted by researchers at Penn State University, analyzing national dietary data and health surveys, discovered a connection between consuming a specific food and a decreased risk of depression.¹

The food in question is mushrooms.

The Penn State study utilized data from more than 24,000 Americans between 2005 and 2016, revealing that only a small portion of the population includes mushrooms in their diets. However, those who do tend to experience lower levels of depression. Interestingly, a majority of mushroom consumers are educated women.

Although the study does not identify the exact nutrients in mushrooms that might be responsible for their potential anti-depressant effects, researchers point out that mushrooms are a rich source of ergothioneine, an antioxidant that shields cells from damage caused by free radicals. Studies suggest that antioxidants could help reduce the risk of serious mental health conditions like bipolar disorder, schizophrenia, and depression.

Researcher Djibril Ba, PhD, explains, "Mushrooms are the top dietary source of the amino acid ergothioneine — an anti-inflammatory compound that humans cannot produce. Increased levels of this compound could reduce oxidative stress, potentially easing symptoms of depression."

Although the study focused on non-hallucinogenic mushrooms, other research is looking into the potential benefits of "magic" mushrooms.

“Magic” Mushrooms vs. Antidepressants

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

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

The study compared the outcomes of two supervised sessions of psilocybin therapy with a six-week regimen of an antidepressant named escitalopram. The study involved 59 individuals with moderate-to-severe depression, and those who underwent psilocybin therapy reported significant enhancements, including reduced anxiety, increased enjoyment, improved emotional expression, and enhanced well-being.

Robin Carhart-Harris, PhD, remarks, "The contrast between two doses of psilocybin therapy and 43 daily doses of one of the most effective SSRI antidepressants helps to demonstrate the potential of psilocybin as a mental health therapy. Remission rates were double in the psilocybin group compared to the escitalopram group."

Enhanced Brain Cell Connections

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

Yale researchers suggest that this surge in neural connections may contribute to the potential of psilocybin as an antidepressant.

Alex Kwan, PhD, states, "We observed not only a ten percent rise 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 studying psilocybin do not endorse self-medication with hallucinogenic mushrooms, therapists may potentially explore these natural substances for mood disorder treatments in the future.

In the meantime, incorporating more common mushrooms into your diet may offer advantages. The potential anti-depressant qualities of mushrooms present a compelling reason to include them in your meals, such as by adding mushrooms to your next pizza.