Food from the Med can really raise your spirits; HEALTH.

Byline: MIRIAM STOPPARD

For years, I've been a big fan of the Mediterranean diet. It's not just the taste - though I do love olive oil on my salads - it's also very likely to help protect against heart disease and cancer.

Now it seems it could have another great benefit - reducing the risk of depression.

Spanish researchers studied more than 10,000 healthy adults over four years and discovered that those who had the traditional diet of lots of fruit and veg, olive oil, fish, cereals, nuts, not too much meat and a moderate amount of alcohol, were 30% less likely to develop depression.

Why it's so great

Plenty of olive oil, nuts, seeds and fish mean your intake is high in both monounsaturated and polyunsaturated fats - the good fats, which help combat the build-up of harmful cholesterol in the arteries.

Cholesterol is a major risk factor for heart disease and strokes.

But the Spanish research found it could also reduce risk of Alzheimer's, probably because it helps to slow the furring up of blood vessels that feed the brain.

We also know that a diet high in olive oil increases the availability of serotonin, a mood-boosting brain chemical. This is the way that some antidepressants work.

Some research has also shown a link between clinical depression and low levels of omega-3 fats, found in oily fish like sardines.

The plentiful supply of fruit and veg means it's high in antioxidants - substances that keep the immune system healthy, helping us to fight off infections such as colds as well as serious illnesses like cancer.

Other ways to beat the blues

GET FIT: Regular exercise can be as effective as antidepressants in treating mild to moderate depression. That's because it boosts production of feel-good brain chemicals called endorphins.

Getting good at something - and the knowledge that you look trim and toned - gives your self-esteem a boost too. Aim for three to five times a week.

GET OUT AND ABOUT: Research shows that people with a wide circle of friends and contacts are less likely to get depressed because they have lots of emotional support.

DITCH JUNK FOOD: High-sugar foods play havoc with blood sugar, leading to mood swings. Instead eat foods that give slow-energy release such as wholemeal bread and wholegrain cereals like porridge.

KEEP BOOZE MODERATE: Alcohol may feel good in the short term but it's a depressant so have plenty of alcoholfree days and stick to just one or two small drinks at a time.

TRY TALKING: Talking cures such as counselling or cognitive behavioural therapy, which helps you work out constructive ways to tackle problems, can be very effective.

Ask your GP or find a therapist through the British Association for Counselling and Psychotherapy (www.bacp.co.uk).

You can call mental health charity Mind's Infoline on 0845 766 0163 or visit www.mind.org.uk.

Additional research MADELEINE BAILEY