The Depression Diet:
What Should You Be Eating?
Is there really a depression diet?
Although there is no specific depression diet for those
suffering with depression, there are specific foods that can
have a great effect on your mood, brain chemistry, and how you
physically feel. So it is safe to say that you can support your
mind and body with foods that are healthy and loaded with foods
that are high in specific nutrients.
Whenever our diets are lacking in specific nutrients, it can
cause us to feel run down and over long term it can even lead to
illness.
Depression Diet Foods
Foods High in Antioxidants
The important role of antioxidants can't be ignored. Antioxidants are
responsible for helping the body to rid itself of free radicals. Free radicals
are organic molecules in your body that are responsible for tissue damage that
results in aging, inflammation, allergies and they also disrupt the proper
function of your organs. It is important to note that we create more free
radicals during times when we are physically or emotionally stressed.
Foods that are high in antioxidants help protect your body.
Foods such as: beans (especially small red beans),
berries (blueberries, raspberries, blackberries,
strawberries), broccoli, tomatoes, garlic,
red grapes (including juice and red wine), spinach,
tea (black or green tea), carrots,
soy, and whole grains. Small amount of
antioxidants are also found in spices like
cinnamon, cloves, and oregano and can also
be found in some nuts.
Carbohydrates
Carbohydrates are calming foods. Believe it or not they have
a great effect on your brains chemistry. Carbohydrates help
produce serotonin in the brain. Serotonin is an important "feel
good" chemical in the brain. During depression and stress,
serotonin levels are low and need to be replenished.
Complex carbohydrates are best because they have a longer
effect, they keep you fuller longer, and are much better for
you.
Good sources are whole grains, beans,
brown rice, oatmeal, soybeans, and
all fruits and vegetables.
It is important to say NO to simple
carbohydrates! Simple carbohydrates are unhealthy and
should only be used in moderation. Some examples of simple
carbohydrates are white sugar, corn syrup, fruit juice, candy,
soda, baked goods made from refined flours, and almost all boxed
cereals.
Proteins
Protein rich foods are especially important in a depression
diet. Protein rich foods that are rich in Tyrosine and
Tryptophan are very important. Tyrosine and Tryptophan are
simple amino acids found in specific foods and they help to
boost the levels of dopamine and nor-epinephrine which are brain
chemicals already in your brain. They are responsible for making
you feel focused and alert.
Foods like seaweed, soy protein,
cottage cheese, have some of the highest levels of
Tyrosine. Some of foods highest in Tryptophan are seaweed,
soy protein, sesame seeds, spinach,
shrimp, lobster, crab, and turkey.
Omega 3 Fatty Acids
Foods rich in Omega 3 fatty acids have shown to improve
cognitive function in those suffering with depression.
A depression diet that is high in oily, fatty fish such as
salmon,
mackerel, tuna, and sardines is good. Other
good sources of Omega 3 fatty acids are found in walnuts,
flaxseed oil,
soybean and canola oils.
Vitamin D has a profound effect on the brain and mood. Foods like
milk, cheese, and fish are all excellent
sources of vitamin D. However, sunshine
provides us with the best source of Vitamin D. 10-15 minutes of
sunshine per day is more than enough to provide you with adequate
vitamin D. It is shown that even at a minimum, this amount at
minimum 2 to 3 times a week is also enough for most people.
Selenium
Some studies show that selenium rich foods have a great
effect on those suffering with depression. It is important to
note that selenium has not shown to make a difference in all
people suffering but enough to take notice! Included in a
depression diet, foods like corn, wheat,
rice, walnuts, soybeans, beef,
chicken, eggs, cheese, tuna,
oatmeal, and turkey are good sources. Brazil
nuts hold very high amounts of selenium and it's advised
that you exercise caution in eating too many. It is true that
too much selenium can be toxic!
Calcium
Calcium also have a great effect on mood. Calcium is found in
food such as milk, cheese, fish,
spinach and kale.
It is important to note that Vitamin B6 is necessary for your brain to make
serotonin. At least 10mg of B6 is also necessary to metabolize any amino acid.
You can find B6 in foods such as bananas, sweet potatoes,
raisins, and whole grains.
Change Your Bad Habits
Stay away from alcohol, drugs, caffeine, fast foods! Also
keep your sugar intake at a minimum. Visit
alcohol and depression to learn more about the negative
effects of alcohol.
Also, watch your weight! Science has shown that people
who are depressed have a tendency to use stress eating
to relieve stress. This kind of eating will only help you
gain more weight and compound the problem, making you more
depressed.
Are you an emotional eater? Are you addicted to food?
Eating to relieve stress is unhealthy!
Recommended Reading
The Food-Mood Solution: All-Natural Ways to Banish Anxiety, Depression, Anger, Stress, Overeating, and Alcohol and Drug Problems--and Feel Good Again
By Jack Challen Including foward By Melvyn R. Werbach, M.D.
Overcoming Binge Eating
By Christopher Fairburn
What About Deficiency?
It is also important to note that vitamin
deficiency can be contributing to your symptoms.
Your doctor can order specific tests to check your levels if
you are concerned this may be part of the problem.
Deficiency is common when people do not eat enough
of the right foods and have high amounts of stress
in their life.
Natural Supplementation with vitamins, minerals, amino acids
and even proteins are helpful and sometimes necessary to support
and maintain health. Especially if you find it difficult to eat
specific recommended foods. Many people find help through
supplementation for their depression diet needs. Below you will
find the most trusted and valued sources for supplementation.
For More Information on overcoming depression with natural
remedies, please visit
Natural Stress Relief.
Favorite Supplementation Resources
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