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Feeling Down? It Might
be Your Diet.
While there is no
specific food that can prevent or treat depression, a healthy diet may help
boost your mood. If you feel depressed, talk to your doctor. Also remember no
one food is a substitute for prescribed medication. That said, good nutrition
helps keep you feeling your best. Nutrients in foods support the body’s growth,
wellness, and repair. Without vitamins, mineral, carbohydrates, protein, and
healthy fats, our bodies cannot work at its full capacity.
Turkey
Turkey contains
tryptophan, which is a brain chemical that has a role in the synthesis of
serotonin in the brain. Serotonin is believed to influence our moods. Other
than turkey, good sources of tryptophan include chicken, tuna, soybeans,
bananas, dried prunes, oats, bread, peanuts, milk, cheese, and even chocolate.
Brazil Nuts
Brazil nuts are
full of selenium, which can have mood-enhancing effects. This mineral also
helps the body maintain a healthy antioxidant balance for overall health and
well-being. Eat Brazil nuts in moderation; the levels of selenium in them are
so high, eating too many can cause you to exceed the recommended daily
allowance, leading to side effects such as nausea, diarrhea, and other
problems. Other foods that contain selenium include walnuts, sunflower seeds,
brown rice, poultry, and seafood.
Carrots
Carrots get
their orange color from the nutrient beta-carotene, a powerful antioxidant.
Studies have shown that people with higher levels of antioxidant carotenoids
were less likely to have symptoms of depression. Carotenoids occur naturally in
bright red, yellow, and orange pigments in fruits and vegetables. Pumpkin,
cantaloupe, broccoli, cantaloupe, collards, peaches, spinach, and sweet
potatoes also contain beta-carotene.
Clams and Mussels
Vitamin B12
helps keep the blood and nerve cells of the body healthy. People who have
higher total intakes of vitamin B12 from foods were less likely to have
depression. Vitamin B12 is found naturally in foods of animal origin such as:
shellfish (like clams and mussels), fish, lean beef, and lamb. Other sources of
vitamin B12 include poultry, milk, eggs, and some pre-prepared foods like
fortified breakfast cereals. Shellfish, beef and other foods of animal origins
should be fresh and prepared (cooked) appropriately to avoid some food-related
diseases.
Coffee
Many people use
caffeine as a pick-me-up, but it may be more than that. Coffee my boost energy
and mood as well as lower one’s risk of depression. The antioxidants in coffee
may be an explanation for the decreased depression risk. The long-term effects
of caffeine on depression are unknown. Keep in mind caffeine is not the best
choice for everyone. If you have postpartum depression, panic disorder,
insomnia, heartburn, palpitations, or headaches, caffeine could worsen these
conditions.
Leafy Greens
Leafy greens
have folate (also called vitamin B9), a nutrient the body's cells need to stay
healthy. Low levels of folate can result in anxiety, irritability,
forgetfulness, insomnia, confusion, and depression. It is also believed that
folate may make antidepressant medications more effective. Folate is found
naturally in foods whereas folic acid is a synthetic version found in
supplements. Other than dark leafy greens such as spinach and kale, folate can
be found in: lentils, asparagus, Brussels sprouts, nuts, beans, peas, fruit and
fruits juices (especially oranges and orange juice). Folic acid is also added
to many grain products such as cereals, pasta, and rice.
Salmon
Fish such as
salmon, herring, and tuna are high in omega-3 fatty acids, which play an
important role in cognitive and behavioral functioning. Low levels of these
omega-3s can lead to depression. Moderate consumption of foods that contain
omega-3s can reduce the risk of a depressed mood. Salmon also reduces
inflammation and overall risk of heart disease. Other sources of omega-3 fatty
acids include fish such as cod, haddock, and halibut, as well as nut oils and
algae. A diet rich in tuna and other game fish like marlin or sailfish may
contain mercury so only modest or small amounts of such fish are recommended.
Milk
Low levels of
vitamin D may cause you to feel depressed. It's thought that vitamin D
increases the amount of monoamines (a type of neurotransmitter; serotonin is
one example) in your brain, which can have an effect on your mood. The best
source of vitamin D is sunlight, but you can supplement that with some good
diet choices including: fortified dairy and non-dairy milk, enriched cereal and
juices, fatty fish, and egg yolk.
Berries
People who eat
more fruits and vegetables tend to have lower rates of depression and other
mood disorders. Berries have some of the highest levels of antioxidants that
fight free radicals - molecules produced in the body that contribute to cell
damage, aging, and dysfunction. The damage caused by free radicals is called
‘oxidative stress’. Foods rich in antioxidants may reduce the effects of
oxidative stress on mental health. Berries also contain vitamin C, which has
been shown to reduce stress. Supplements don't have the same effect on mood as
food-based sources of antioxidants do. Including berries as part of a healthy
diet can help combat free radical damage.
Alcohol and Depression
Many people
drink alcohol to forget their worries, but they may be causing themselves to
feel more depressed. Heavy drinking can make depression symptoms worse over
time because alcohol makes your brain less active and may damage the liver.
Studies have shown a link between alcohol use disorders and depression. Alcohol
itself is a depressant, which means that it reduces excitability and
stimulation. Just one drink may cause you to feel down. In addition, alcohol
use can reduce the effectiveness of antidepressant medications.
Junk Food and Depression
It's called
junk food for a reason. Foods in this category are usually high in sugar, fat,
and simple carbohydrates, and they usually lack much in the way of nutritional
value. People who eat foods higher on the glycemic index (foods with simple
carbohydrates and added sugars) tended to have greater risk of depression. Higher
rates of depression are also associated with eating fast food, sweetened
beverages, and pastries. The best bet for your mood and your overall health is
to eat a well-balanced diet with lots of fruits, vegetables, whole grains,
legumes, and lean protein.
Reviewed by Charles Patrick Davis, MD, PhD on Tuesday,
August 02, 2016
Foods That Help Fight
Depression
This tool does not
provide medical advice
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