There is no proven correlation between diet and depression. However, as science looks further for any relationship between the two, there are certain truths that have come to light. Because what and how we eat affects the brain in both a chemical and psychological way, this naturally affects mood and outlook as well. So, with that in mind, there are certain things to take into consideration when looking at diet in people who are depressed.
Step 1
Eat foods that have a high nutrient value. Vitamins and minerals are essential to a healthy body. Along with these vitamins and minerals, carbohydrates, proteins and small amounts of fat are important to being healthy and avoiding illness.
Step 2
Attack free radicals with antioxidants. Free radicals are atoms that bombard our systems, breaking down cells. Fruits, vegetables and berries are excellent sources of essential antioxidants. Antioxidants fight free radicals in our bodies, the very things responsible for aging and dysfunctional behavior patterns.
Step 3
Add carbohydrates to your diet. Studies have found a strong correlation between carbs and your mood. This may be based on the fact that carbohydrates contribute to the production of serotonin, a chemical in the brain. By eating cereal grains, pastas and breads, you can actually raise the level of serotonin in your brain, resulting in an inner peace and a lowering of anxiety.
Step 4
Get plenty of vitamin D. Vitamin D, like carbohydrates, has been found to increase the production of serotonin in the brain. This higher level of serotonin is responsible for a more peaceful feeling with a lower level of anxiety.
Step 5
Have a steady diet of protein. Turkey, beans, chicken, low-fat cheese, fish and yogurt are good examples of foods that are rich in protein. Protein-rich foods contain an amino acid called tyrosine. When protein is ingested, the tyrosine produces higher levels of dopamine and norepinephrine in the brain, which result in increased alertness and a greater ability to concentrate.
