According to the book "Balance Your Brain, Balance Your Life," 20 million people suffer from depression in America. The book also discusses how depression can be caused by imbalances in certain chemicals in the brain, called neurotransmitters, which require specific vitamins and minerals in order to maintain proper function. Thus, the book's authors discuss how proper diet can help to rebuild deficient neurotransmitter pathways naturally. Always discuss your medical conditions and possible treatments with your physician.
Protein
Protein is extremely important in the human body as it is the building block for the body's DNA. Amino acids create proteins as well as neurotransmitters. The book "Balance Your Brain, Balance Your Life" explains that eating protein will not directly increase neurotransmitter levels, but by eating more protein you can increase your body's chances of producing more of the neurotransmitters you need. The book also recommends being selective about your protein, deriving it mainly from whey, egg whites, or lean meats and fish. If consuming meat, always be sure to use organic and free range, and try to stick with fish that are low in heavy metals. Wild Alaskan salmon and sardines are both excellent sources of protein as well as omega-3 fatty acids. The Natural Resources Defense Council has a list of fish and their mercury levels if you are unsure how much your favorite fish contains.
Foods with Vitamin B6
Vitamin B6 is an important cofactor in biochemical reactions that make neurotransmitters. It is particularly needed to make serotonin and dopamine, two major neurotransmitters associated with depression. According to Dr. Andrew Weil's website, www.drweil.com, foods that contain B6 include brewer's yeast, bananas, cereal grains, legumes, carrots, spinach, garlic, peas, potatoes, milk, cheese, eggs, fish and sunflower seeds.
Foods with Folic Acid
Folic acid is an important nutrient in many of the body's biological processes, including proper nerve and brain function. Dr. Weil recommends foods such as green, leafy vegetables like spinach and kale, as well as beans, asparagus, bananas, melons, lemons, legumes, yeast, and mushrooms. Some foods are fortified with folic acid, such as baked goods and cereals.
Foods with Fatty Acids
Most Americans have come across the words "omega fatty acids," and awareness of their importance is finally becoming more commonplace. Omega-3 and omega-6 fatty acids are polyunsaturated fats that promote better neurotransmission in the body. They must be obtained from food and cannot be made by the body. In "Balance Your Brain, Balance Your Life," the authors discuss how deficiencies of these fatty acids were linked to low levels of dopamine and decreased function in areas of the brain responsible for mood and learning. According to Dr. Weil, Americans typically eat a diet higher in omega-6's than omega-3's, upsetting the balance. Try eating fish like salmon, sardines, herring, mackerel, black cod, and bluefish. Vegetarian? You can obtain the precursor to omega-3 fatty acids, alpha-linolenic acid (ALA), through walnuts and flaxseeds.
Foods with Vitamin B12
B12 is essential to the formation of red blood cells, which supply oxygen to the entire body. B12 is also used to make DNA and to maintain nerve cells. To obtain this vitamin through food, Dr. Weil suggests eating dairy products, eggs, meat, fish, poultry, and shellfish. Organic, free-range eggs and meat are best to use, and be sure the fish and the shellfish are wild caught.
References
- Centers for Disease Control and Prevention: Anxiety and Depression
- "Balance Your Brain, Balance Your Life"; Lombard, Jay, M.D., and Renna, Christian, M.D.; 2004
- Dr.Weil: Vitamin B6
- Dr.Weil: Folic Acid
- Dr.Weil: Vitamin B12
