Depression, a serious mental health condition, affects more than 20 million people, according to MedlinePlus, a resource of the National Institutes of Health. Symptoms of depression include feelings of sadness, withdrawal and hopelessness. While depression that interferes with your activities of daily living or lasts longer than two weeks requires medical attention, certain foods may help alleviate symptoms during depression.
Complex Carbohydrates
Complex carbohydrates contain sugar, which breaks down into glucose and provide the body with energy. Unlike simple carbohydrates and refined sugars, consumption of complex carbohydrates does not cause spikes and crashes in blood sugar, both which may negatively affect and aggravate the symptoms of depression. Examples of complex carbohydrates include brown rice, sweet potatoes, whole wheat bread, corn, oats and bulgur. Helpguide, an online mental health resource, recommends eating complex carbohydrates to boost your body's serotonin levels, one of the body's chemicals responsible for mood.
Vitamin B-12
According to Mayo Clinic, people with depression often have low levels of the vitamin B-12 in their system. B-12 aids the production of different chemicals that regulate mood. Research has yet to determine the direct relationship between low levels of B-12 and depression or which causes the other, according to Mayo Clinic. Mayo Clinic's Dr. Daniel K. Hall-Flavin recommends incorporating B-12 into a healthy and balanced diet if you experience depression. Foods that contain B-12 include fish, meat, eggs, milk, poultry and fortified cereals and soy milk. Beans and leafy greens also contain B-12.
Omega-3 Fatty Acids
While omega 3-fatty acids are essential to health, the body can't make them and must get them from food. Mayo Clinic and HelpGuide both recommend increasing intake of omega 3-fatty acids as an alternative way to ease the symptoms of depression. As of 2010, research studies have not determined omega-3 fatty acids' role in treating depression, according to the University of Maryland Medical Center. Food sources that contain omega-3 fatty acids include flax seed oil, flax seeds, cold-water fish and walnuts.
Folate
The 2007 edition of the "Journal of Epidemiology and Community Health," published the results of a review that analyzed 11 different studies to determine the relationship between folate and depression. The research, conducted by the University of York and Hull York Medical School, revealed a link between low levels of folate and depression. While the review does not distinguish if low levels of folate cause depression, it does indicate a relationship between the two, according to research team leader Dr. Simon Gilbody. Folate, one of the B vitamins, aids in the production of serotonin. Foods sources include spinach, broccoli, bananas, melons, liver, fortified cereals, asparagus and mushrooms.
