Depression is an extremely common health problem. A study from Columbia University found that 13 per cent of Americans experienced depression at some point in their lifetime. The World Health Organization estimates that depression is the leading cause of disability worldwide. When a person is feeling depressed, it can be difficult to want to create a satisfying meal, but a healthy diet can be just the thing to help improve mood.
Healthy Carbohydrates
Eating more unrefined carbohydrates, like whole grains, fresh fruits and vegetables, and less meat and fat appears to help ease depression. The National Heart, Lung and Blood Institute's Family Heart Study found that people who changed their eating habits to a diet that was high in quality carbohydrates and relatively low in protein and fat had decreased symptoms of depression. That said, Dr. David Benton found that a little chocolate now and then may actually improve mood, probably just because it tastes good.
B Vitamins
Vitamins in the B group have been shown to improve depression. Dr. Benton has found that thiamine and vitamin B6 can be helpful. They are found in whole grains, beans, nuts, meat, poultry and fish. Folic acid and vitamin B12 were found By Dr. Alec Coppen to increase the effectiveness of antidepressant medications, and they may help ease depression symptoms in general. Folic acid comes from leafy green vegetables, beans, and citrus fruit, while vitamin B12 is found in meat, fish, eggs, and dairy products.
Helpful Fats
A study from the Massachusetts General Hospital found that increasing omega-3 fats, also known as unsaturated fats, can help ease symptoms of depression. Omega-3 fats are found in walnuts, fish, especially cold-water fish like salmon, sardines, and albacore tuna, as well as in plant oils like flax, hemp, and canola. Olive oil also provides omega-3 fats and is a suitable choice for cooking.
Other Nutrients
Dr. Benton points out that low iron levels may contribute to depression. Iron-rich foods include meats, shrimp, beans, and leafy greens. Zinc and selenium may also play a role in helping ease depression. Foods with zinc include oysters, beef, soybeans, dairy products, and beans, while selenium comes from grains, walnuts and Brazil nuts. Supplements of the spice saffron have been found by Dr. Ahmad Noorbala to improve depression; saffron is used in dishes like paella. Dr. Rolf Jorde, who studies vitamin D in depression, found that it may help improve mood; our skin makes vitamin D when exposed to sunlight, and this vitamin is found in foods such as salmon, shrimp, milk, and eggs.
Things to Avoid
When depressed and feeling sluggish, it may seem like a dose of caffeine might help increase energy; however, Dr. David Velever has found that caffeine can make the symptoms of depression worse. Dr. David Mrazek of MayoClinic.com also advises limiting alcohol consumption when depressed, as it may make worsen mood as well.
References
- Largest Survey on Depression Suggests Higher Prevalence in U.S, Reports Mailman School
- World Health Organization: Depression
- "Annals of Internal Medicine"; Improvements in Hostility and Depression in Relation to Dietary Change and Cholesterol Lowering: The Family Heart Study; Gerdi Weidner, PhD et al; November 15, 1992.
- "Public Health Nutrition"; The effects of nutrients on mood; David Benton and Rachael T. Donohoe; March 1999.
- "Personal Nutrition"; Marie A. Boyle and Sara Long; 2007.
- "Journal of Psychopharmacology"; Treatment of depression: time to consider folic acid and vitamin B12; Alec Coppen, Christina Bolander-Gouaille; January 2005.
