- Treatment for depression can be a long drawn and complicated process involving both medication and therapy. But most people often overlook nutrition-you are what you eat, and you should eat only the food that makes you happy. Let’s have a close look at foods that can curb depression.
- Cut back on sugar-containing foods-You should replace refined sweets with nutrient-rich food, such as crunchy vegetables, fresh fruit, low fat yogurt, or whole grain bagels.
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Omega-3 fats-These good fats are helpful in building brain’s neural connections and receptor sites for neurotransmitters, such as serotonin. Past research has shown that all those who suffer from depression have low levels of omega-3 (EPA variety). Supplements can help in improving symptoms significantly.
You should also eat oily fish such as salmon, trout, sardines and mackerel. Chia seeds, flax seeds and walnuts are also excellent sources of omega-3 fatty acids. -
B vitamins-B vitamins are very important for proper functioning of nervous system and for efficient production of energy from food. They are also considered as “anti-stress” nutrients, help in relieving anxiety and treat depression. Pyridoxine (B6), Niacin (B3), and Folic acid (B9) all work closely with amino acid tryptophan to produce serotonin, the “feel good” chemical.
You should eat more wholegrains, legumes, seeds, nuts, green leafy veggies, red meat, milk, egg, and chicken. You should eat less processed food and refined grains.
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Blood sugar-In depression, it is important to keep blood-sugar level balanced. If they’ll continue to fluctuate, so will your mood, and this can be a big contributing factor to a depression. A diet rich if processed sugar, and processed carbohydrates may cause sudden spikes and troughs in your glucose level, which can result in fluctuating mood, irritability and anxiety.
You should eat lots of fresh fruits, legumes, and veggies. Have smaller meals more regularly and include protein rich foods as they help in stabilizing the blood sugar levels and also curb sugar carvings. Try nuts, eggs, yogurt, chicken, fish and legumes. You should cut back on sugar foods and processed foods, alcohol and caffeine.
- Tryptophan-Serotonin, which is a neurotransmitter that makes you feel content, is manufactured in the body using tryptophan, an amino acid. This should be included in the diet. Tryptophan is also required for the production of melatonin, which is important for sound sleep. Low serotonin levels are linked to anxiety, depression, fatigue and insomnia. Many clinical trials have shown that tryptophan augmentation can significantly reduce depression.
- You should eat more turkey, lean chicken, beef, fish, brown rice, cheese, milk, bananas, nuts, potato, pumpkin, peas, spinach and corn.
- Mushrooms-Mushrooms are one of the best source of vitamin D and selenium. Research has shown that selenium deficiency in the body can lead to depression. By eating a diet rich in mushrooms, you can meet its recommended daily requirement.
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Get your dose of vitamin D-Very few foods are rich in vitamin D. You can get vitamin from tuna, salmon, beef liver, mackerel, egg yolks and cheese. Aside from these foods, you can also take fortified breads, breakfast cereals, milk and juice. You can also get some vitamin D from just few minutes exposure to sunlight.
- Source: http://www.nimh.nih.gov/health/topics/depression/index.shtml