Using Food to Battle Depression
Everything we eat affects our moods. More and more mental health professionals agree that diet and depression go hand-in-hand, confirming that healthy foods help relieve depression. Through extensive research, science proves that there is truth behind the statement that food aids in relieving depression. Brain chemicals (neurotransmitters) such as dopamine, serotonin, and norepinephrine appear to be influenced by the foods we eat. Did you know a turkey sandwich can calm you down? Feeling stressed? Then have tuna salad in an avocado followed by a cup of frozen sorbet.
People who experience mild depression may be happy to discover that eating foods that contain folic acid can help them feel better. People who experience mild-to-moderate depression are often deficient in folic acid, and eating foods that contain this vitamin could help reduce the high levels of homocysteine associated with depression. Some of the leading foods that have folic acid include; turkey, asparagus, beets, spinach, peas, avocados, brussels sprouts, bok choy, cabbage, broccoli, savoy, beans, chick-peas, soybeans, lentil, and oranges.
The amino acid Tryptophan is also very important in reducing depression. Tryptophan is the precursor to serotonin, which is a necessary neurotransmitter for transmitting nerve impulses in the brain. Food sources that contain Tryptophan include fish, other seafoods, poultry, lean meats, low-fat dairy products, eggs, beans, soy products, whole-grain cereals, vegetables, fruits, nuts, whole grains (barley, rye, oats, etc.), rice, hummus, lentils, hazelnuts, peanuts, sesame seeds, and sunflower seeds.
Omega-3 fatty fish oil is gaining more and more positive feedback for treating depression. Certain omega acids may be beneficial for depression. docosahexaenoic acid (DHA) is an omega-3 long chain polyunsaturated fatty acid that is the building block of human brain tissue. Research suggests that low levels of DHA have been associated with depression. More doctors and nutritionists are suggesting people include foods such as salmon, trout, grilled albacore tuna, halibut, sardines, cod, tofu, flaxseed, pumpkin seed, soybeans, and walnuts to get more Omegas in their diet.
Based on niacin’s well-recognized role in promoting sound nerve cell function, some experts recommend this B vitamin for relieving depression as well as feelings of anxiety and panic. Most B-vitamin complexes contain niacin in sufficient amounts for this purpose; they also offer the mood-enhancing benefits of other B vitamins. Leading Food Sources of niacin include brown rice chicken, turkey, tuna, and pomegranates.
Inositol is believed to play an important role in the messenger system to which several key serotonin receptor subtypes are linked and may be very therapeutic agents in treating depression. Nuts, bean, cantaloupe, citrus, soy, wheat germ, and eggs are a few foods that contain this vital component to our diet.
If eating certain foods can help decrease symptoms of depression, then it is important to note that a variety of foods can increase depression. People who experience depression should avoid foods such as simple carbohydrates, sugar, smoked foods, sausages or bacon, liver, dark poultry, fried foods, cold cuts, pickled foods, aged foods, full-fat cheese, whole milk, alcohol, processed foods, white flour, baked goods, caffeine, soda or cola products, MSG, and excessive salt.
It is essential to eat several healthy snacks in-between meals and never skip meals. This can help blood sugar from dipping and creating a sense of fatigue and depression. Not drinking enough fluid can also have an effect on mental health because even mild dehydration can result in depressed and irritable behavior.We are what we eat, so why not choose to eat healthier and feel better? Selecting foods that promote good neurotransmitter health is just one more way to reduce symptoms of depression. If symptoms of depression get worse, it is important to tell your family doctor.