Everybody gets the blues sometimes, but depression is different. It is an often-debilitating illness that can go on for weeks, months and even years. Long-lasting feelings of sadness, loss of interest in activities, hopelessness and guilt are some of the symptoms. According to the National Institute of Mental Health, almost half of Americans with depression don't get the treatment they need. Certain foods might help, but if your depression is persistent or severe, see your health care provider.
Cantaloupe, Grapefruit and Liver
Cantaloupe, grapefruit and liver are all excellent sources of inositol, a member of the vitamin B family. Inositol is a natural substance found in cell membranes, and it is important to cellular functioning. Inositol is under exploration for use as a natural antidepressant, according to Harvard Medical School researchers writing in the "Journal of Affective Disorders." Scientists began exploring inositol for this purpose when it was discovered that people who are depressed have abnormally low levels of inositol in their spinal fluid. Though more research is needed, this could be an indication that mood disorders might be caused in part by low inositol levels. Clinical trials have shown that inositol works better than a placebo in treating depression, though more research is needed.
Fish and Seafood
The Japanese have the lowest rates of depressive disorders in the developed world. They also eat more fish. In fact, the average Japanese person eats 145 lbs of fish a year, compared to a consumption of 42 lbs by the average person in the United States. Their higher happiness levels could be due to the fact that the fish and seafood that they enjoy in their diets are rich in omega-3 fatty acids, according to Dr. Joseph R. Hibbeln, senior clinical investigator at the National Institute of Alcohol Abuse & Alcoholism. Hibbeln contends that the average American diet is weighted too heavily towards vegetable oils heavy in omega-6 fatty acids, and that an imbalance between omega-6 and omega-3 might be a culprit in depression, as well as inflammation and heart disease. Get more omega-3 fatty acids by eating varieties of fish that are lower on the food chain, like sardines, herring and wild salmon. They're less likely than larger, carnivorous fish to harbor high level of toxins.
Broccoli, Bran Cereal and Grape Juice
Broccoli, bran cereal and grape juice are rich sources of the nutritionally essential mineral called chromium. Results of clinical studies indicate that chromium might be helpful for depression, especially the kind of depression characterized by lethargy, weight gain and carbohydrate cravings. According to the "Journal of Affective Disorders," chromium increases the synthesis and function of serotonin, the neurotransmitter most often associated with depression. It also plays a role in regulating blood sugar levels, thus combating the crankiness and fatigue that can result when the brain doesn't get enough glucose.
References
- "Journal of Affective Disorders"; Second-Tier Natural Antidepressants: Review and Critique; N. Iovieno et al; Jun. 2010
- Dr.weill.com: In the News: Eat Fish, Be Happy
- National Institute of Mental Health: Depression
