📊 Nutrient breakdown of the 90 30 50 diet (Source)
This diet plan addresses nutritional needs in depression management, featuring 90 grams of protein to help regulate neurotransmitters, 30 grams of fiber to improve gut health, and 50 grams of healthy fats to boost brain function. It’s structured to support mental and emotional well-being through balanced eating.
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Nutrition plays a key role in managing depression, and the 90 30 50 diet plan for depression focuses on foods that can positively affect mood. This plan provides 90 grams of protein daily to help stabilize mood, 30 grams of fiber to improve gut health (which is linked to emotional health), and 50 grams of healthy fats to support brain function. Foods rich in omega-3 fatty acids, magnesium, and B vitamins, known for their mental health benefits, are included.
This diet encourages regular, balanced meals that can help alleviate swings in blood sugar levels, which can impact mood. It’s a holistic approach to managing depression through diet.
Of all the tricks I've learned for keeping my mind sharp, staying hydrated might be the one I follow most religiously.
Lisa Mosconi, PhD
The 90 30 50 diet plan for depression may positively impact mood and mental health through a diet rich in omega-3 fatty acids, protein, and fiber. These nutrients are crucial for neurotransmitter function and maintaining stable energy levels, which can help in managing depression symptoms.
Those using the 90 30 50 diet plan to aid depression should focus on omega-3 rich foods like salmon and flaxseeds, which are often less expensive when purchased in larger quantities or on sale. Dark chocolate is a great mood booster in moderation; buy it in bulk and use small amounts as a treat to brighten your day. Integrating turmeric into your meals can help manage inflammation associated with depression, and it's cheaper when bought in bulk.
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
