Depression is now one of the leading causes of disability worldwide, and India carries a particularly heavy burden. According to the World Health Organization, tens of millions of Indians live with depression, often undiagnosed or untreated. While medication and therapy remain essential tools, researchers are increasingly asking a simpler question: can everyday diet influence our risk of depression? A growing body of research suggests that the answer may be yes—especially when it comes to eating more vegetables.
Several large population studies have found that people who eat vegetables regularly are far less likely to develop depression. What is striking is how little “regular” actually means. In one well-known study, eating vegetables just three or more times a week—not three times a day—was associated with around a 50–60% lower risk of developing depression, even after adjusting for income, education, physical activity, smoking, alcohol use, and overall health. This association has been observed across different countries and cultures, including Asian populations whose diets are closer to traditional Indian eating patterns.
Intervention studies add another layer of evidence. In a controlled trial published in 2012, participants who removed animal products from their diet showed measurable improvements in mood within just two weeks. The researchers suggested that one possible reason was the reduction of arachidonic acid, a fat found mainly in chicken, eggs, and meat, which may promote low-grade inflammation in the brain. Chronic inflammation is now widely recognised as a contributor to depression.
However, the benefits of plant-rich diets may not come only from what they remove, but also from what they add. Fruits and vegetables contain thousands of phytonutrients—natural compounds that plants use for protection, many of which also affect human biology. Importantly, some of these compounds can cross the blood–brain barrier, allowing them to influence brain function directly. A major review in the journal Nutritional Neuroscience concluded that high fruit and vegetable intake may offer a “non-invasive, natural, and inexpensive way to support brain health.”
To understand how this might work, it helps to look briefly at the biology of depression. One long-standing explanation is the monoamine theory, which suggests that depression is linked to low activity of key brain chemicals—serotonin, dopamine, and norepinephrine. These chemicals allow nerve cells to communicate across tiny gaps in the brain. Their levels are tightly controlled: they are released, taken back up for reuse, and broken down by an enzyme called monoamine oxidase (MAO).
Research has shown that people with depression often have higher levels of monoamine oxidase in certain parts of the brain. When this enzyme is too active, it breaks down mood-related neurotransmitters faster than they can be replaced, potentially leading to low mood and fatigue. Many antidepressant drugs work by slowing the removal of these neurotransmitters or blocking their breakdown—but often at the cost of side effects.
This is where plants become interesting. Researchers have discovered that natural MAO-inhibiting compounds exist in many plant foods. Unlike pharmaceutical MAO inhibitors, which can be dangerous, these plant compounds appear to act gently and safely. Certain phytonutrients found in apples, berries, grapes, onions, leafy greens like kale, and green tea have been shown in laboratory and animal studies to modestly reduce MAO activity. This could help maintain healthier levels of serotonin and dopamine in the brain.
Spices commonly used in Indian cooking—such as clove, cinnamon, oregano, and nutmeg—also contain MAO-modulating compounds. While spices alone are unlikely to provide large doses, their regular use as part of a plant-rich diet may contribute to cumulative benefits. Green leafy vegetables, legumes, fruits, and teas—already familiar to Indian kitchens—together form a dietary pattern that supports brain chemistry in multiple ways.
In holistic healing, diet may also influence depression through the gut. Recent research highlights the gut–brain connection, showing that fibre-rich plant foods feed beneficial gut bacteria, which in turn produce compounds that affect mood, stress response, and inflammation. Low fibre, highly processed diets—now increasingly common in urban India—are associated with poorer mental health outcomes.
None of this suggests that vegetables are a replacement for antidepressants or therapy when those are needed. Depression is a complex condition with biological, psychological, and social causes. But the emerging science strongly suggests that diet is not neutral. What we eat may either support brain resilience or quietly work against it.
The takeaway is simple and practical: regular consumption of vegetables—even a few times a week—may significantly reduce the risk of depression and support better mood. In a country like India, where plant-based foods are affordable, culturally accepted, and widely available, this represents a powerful yet underused tool for mental well-being.
References
World Health Organization. Depression and Other Common Mental Disorders: Global Health Estimates.
Jacka FN et al. Association of Western and traditional diets with depression and anxiety. American Journal of Psychiatry.
Beetz A et al. Dietary patterns and depression risk. Journal of Affective Disorders.
Agarwal U et al. A low-fat vegan diet improves mood. Nutrition Journal, 2012.
Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience.
Méndez-Del Villar M et al. Dietary polyphenols and monoamine oxidase inhibition. Nutritional Neuroscience.
ICMR & National Institute of Mental Health and Neurosciences (NIMHANS). Mental Health Epidemiology in India.