Depression and anxiety are linked just as much---if not more---to physiological factors as they are to outside factors. And it's a fact that diet has an influence over the chemical make-up of your brain, and thus, your mood. Dealing with depression and anxiety can be tough, but watching what you eat is one strategy to help you to start feeling better.
Fish
According to Nutrition MD, low levels of omega-3 fatty acid are associated with depression. Fish---especially cold-water fish such as salmon, mackerel and herring---contain a high level of omega-3 fatty acid. According to Nutrition MD, research revealed that countries where people consume more omega-3 had fewer incidences of depression. Food for the Brain says that omega-3 is the most potent natural antidepressant available.
Starches
Decreased levels of the biochemical serotonin in the brain are linked directly with depression. Carbohydrate-rich foods are thought to increase levels of serotonin, which has a calming effect. Complex carbohydrates such as whole grains, potatoes and pasta are best, but you should avoid simple carbohydrates such as sugar, according to MayoClinic.com
Tryptophan
Tryptophan is a chemical that helps improve mood and also has a relaxing effect. And according to the Depression Alliance, tryptophan is a precursor for serotonin, increased levels of which are associated with better mood. Good sources of tryptophan are milk, bananas, oats, soy, poultry, cheese, nuts, peanut butter, sesame seeds and beans, according to MayoClinic.com and Food for the Brain.
Fats
According to the Depression Alliance, the brain is made of 60 percent fat. So it's good to add certain fats to your diet---mostly the unsaturated variety found in nuts, seeds and oily fish. Saturated and trans fats found in low quality red meats and fried foods, for example, should be avoided, as they are bad for your brain and your overall health. High quality meats, including low-fat red meats, do offer vital health and mental health benefits, according to Medscape.
Cereal
Cereals that are high in protein are good for your brain, according to the Depression Alliance. Some of the most important neurotransmitters, including those associated with mood, are derived from amino acids that are found in proteins.
B-Vitamins
Food for the Brain cites studies that link depression with a deficiency of vitamins B3, B6, folic acid, zinc and magnesium. High levels of B-vitamins can be found in foods such as green vegetables, dates, apricots, citrus fruits and juices, avocados, bananas, nuts, rice and rice cereals, seeds and enriched breads.
