Depression is caused by genetics and learned behaviors and triggered by life events, like substance abuse, stressful situations or medical conditions, states the National Institutes of Health. Diet is being investigated as a possible trigger for depression. It's known that there is an association between diet and depression, but whether the association is causal is still being determined. Dietary changes should be considered an adjunct therapy to traditional depression treatments.
Nutrition
MayoClinic.com states that those who have diets with high intake of processed meat, chocolates, sweet desserts, fried food, refined cereals and high-fat dairy products have a higher risk of depressive symptoms. People who eat a diet rich in fruits, vegetables and fish are less likely to have depression. The association isn't necessarily causal. People who are already depressed may feed themselves poorly. However, there does seem to be a link between poor diet and depression.
Vitamins
Deficiency in vitamin B12 is associated with depression, according to MayoClinic.com. Folate deficiencies may cause increased risk of depression and poorer response to antidepressants, according to a 2007 study published by D. Mischoulon and M.F. Raab in the "Journal of Clinical Psychiatry." Most people get enough folate because many products are fortified with it, but some people have trouble absorbing it. Deficiency in vitamin E is associated with increased risk of depression, found a 2000 study published by Michael Maes and colleagues in the "Journal of Affective Disorders." Vitamin B12 is found in animal products. Folate is present in beans and legumes, citrus fruits and juices, wheat bran and other whole grains, dark green leafy vegetables, poultry, pork, shellfish and liver. Vitamin E is highest in nuts, seeds and vegetable oils.
Minerals
Supplementation with zinc may decrease depression symptoms when combined with antidepressant therapy more than antidepressant therapy alone, found a 2003 study published by Gabriel Nowak and colleagues in the "Polish Journal of Pharmacology." Depression is also associated with low levels of selenium, according to a 1991 study published by David Benton and Richard Cook in "Biological Psychiatry." Magnesium depletion can lead to depressive behavior in mice, found a 2004 study published by Nicolas Singewald and colleagues in "Neuropharmacology." Zinc is found in shellfish, beef, and other red meats. Selenium is present in plant foods. Get magnesium from whole grains, nuts, and green vegetables.
Carbohydrates
Many people desire carbohydrates when they experience low mood, found a 1995 study in "Obesity Research," by R.J. Wurtman and colleagues. Eating carbohydrates results in the release of serotonin. Serotonin is a neurotransmitter, or a chemical that relays signals in the brain. An imbalance of serotonin may contribute to depression. An increase in the release of serotonin can correct this imbalance and reduce symptoms of depression in some cases.
Inositol
Inositol is a nutrient similar to the B vitamins. Inositol may be useful in treating depression, according to a 1995 study published by J. Levine and colleagues in the "American Journal of Psychiatry." Inositol is found in fruits, beans, whole grains and nuts. Fresh vegetables have more inositol than frozen or canned products. Grapefruit is especially rich in inositol.
References
- "Polish Journal of Pharmacology"; Effect of Zinc Supplementation on Antidepressant Therapy in Unipolar Depression: A Preliminary Placebo-Controlled Study; Gabriel Nowak, et al; 2003
- MayoClinic.com: Vitamin B-12 and Depression: Are They Related?
- "Journal of Clinical Psychiatry": The Role of Folate in Depression and Dementia; D. Mischoulon, M.F. Raab; 2007
- "Journal of Affective Disorders": Lower Serum Vitamin E Concentrations in Major Depression: Another Marker of Lowered Antioxidant Defenses in That Illness; Michael Maes, et al; 2000
- "Obesity Research"; Brain Serotonin, Carbohydrate-Craving, Obesity and Depression; R.J. Wurtman, J.J. Wurtman; 1995
