Everyone experiences depressive moods on occasion. When sadness, purposelessness and loneliness detract from your ability to function normally, however, these issues may indicate a depressive disorder, such as major depression, postpartum depression or dysthymia. While dietary measures cannot cure depression, certain foods and nutrients may support other treatment forms and help prevent or reduce symptom flare-ups. In general, seek a nutrient-rich, whole foods diet. For best results, seek specified guidance from a qualified health care professional.
Vitamin B6-Rich Foods
Vitamin B6 is a water-soluble nutrient your body requires for enzyme production, protein metabolism and healthy nervous and immune system function. Without sufficient amounts of vitamin B6, your body cannot convert the amino acid tryptophan, which enhances calmness, into niacin. According to the University of Maryland Medical Center, a potential link stands between vitamin B6 deficiency and depression. Fortunately, vitamin B6 is present in a variety of healthy foods, including fortified cereals, baked potatoes (with skin), bananas, garbanzo beans, chicken breasts, fortified oatmeal, lean pork, rainbow trout, sunflower seeds and spinach. Consume a variety of vitamin B6 sources regularly for best potential results.
Fatty Fish, Walnuts and Flaxseed
Fatty fish, such as salmon, tuna, trout, flounder, halibut, herring and mackerel, provide omega-3 fatty acids -- essential fats associated with improved heart health and brain function and reduced inflammation. According to MayoClinic.com, omega-3 fatty acids are used to treat major depression and dysthymia -- chronic, low-grade depression. Though fatty, cold-water fish contain richest amounts of omega-3 fats, ground flaxseed, flaxseed oil, walnuts and walnut oil also contain valuable amounts. Soybeans, soybean oil and canola oil contain modest amounts. Fatty fish also provide rich amounts of protein, which can help support blood sugar and mood balance. Consume a variety of fatty fish, walnuts and/or flaxseed routinely for optimum benefits.
Whole Grains, Fruits and Vegetables
Whole grains, fruits and vegetables provide significant amounts of vitamins, minerals and fiber. As low-glycemic foods, they have a milder impact on your blood sugar than high-glycemic foods, such as commercially prepared snack foods, sugar and white bread. Christiane Northrup, M.D., women's health expert, suggests that people with depression consume diets based on whole foods. For best results, replace enriched breads, pasta, cereals and snack foods with whole grain equivalents most often. Examples of nutrient-rich whole grains include oats, whole wheat, barley, quinoa, spelt, brown rice, wild rice and popcorn. Incorporate fruits and/or vegetables into most of your meals and snacks. Fresh, frozen or dried fruit provide a nutritious dessert and portable snack options. Fiber-rich, whole foods also support appetite control, which can help reduce food cravings linked with depression and support healthy weight management. Aim for a variety of fruits, vegetables and whole grains on a regular basis for broadest nutritional benefits.
