Major depressive disorder is diagnosed in approximately 5.7 million American adults every year, says the National Institute of Mental Health. A variety of treatments are used in treating depression, including talk therapy and antidepressants, but studies have been done examining the link between food and depression, with varied results. While some foods may help relieve depression symptoms, they should not be used as a substitute for medication or treatment. Prior to making changes to a diet to help with depression, it may be best to consult with a health care professional.
Foods with Omega-3
Foods containing omega-3 fatty acids may help fight depression. Omega-3 fatty acids are essential fatty acids, but the body cannot naturally make them, so they must be consumed in food. These fatty acids are found in high levels in the brain, and are thought to be important for cognition and behavior, according to the University of Maryland Medical Center. One of the symptoms of omega-3 deficiency is depression, and eating foods rich in these fatty acids can resolve this. These foods include salmon, tuna, halibut, certain plants and nut oils. The University of Maryland states that studies on omega-3 fatty acids and depression are mixed, but some studies have found that when individuals took omega-3 supplements while on an antidepressant, they experienced more symptom relief than those only taking antidepressants.
Fruits and Vegetables
Fruits and vegetables not only provide fiber and nutrients, but they may also reduce the risk of developing depression. According to Katherine Zeratsky, a registered dietitian with the Mayo Clinic, a diet high in fruits and vegetables can help fight depression. Zeratsky states that individuals who follow a Mediterranean diet, which is rich in fish, fruits and vegetables, report lower rates of depression in various studies.
Foods High in Folic Acid and B12
Folic acid and vitamin B12 help produce new cells, as well as help regulate the nervous system; vitamin B12 also helps folic acid with DNA synthesis, according to the Vegetarian Society. Folic acid and vitamin B12 levels are usually low in depressed individuals, found Coppen and Bolander-Gouaille, in a study published in the "Journal of Psychopharmacology." Eating foods that are rich in these nutrients may help alleviate depressive symptoms. The National Institutes of Health Office of Dietary Supplements lists several foods high in folic acid, including fortified breakfast cereals, spinach, asparagus, broccoli, egg noodles, avocado, orange juice and peanuts. Foods high in vitamin B12 include beef liver and clams, fish, chicken, eggs and fortified cereals.
References
- University of Maryland Medical Center: Omega-3 fatty acids
- MayoClinic.com: Junk food blues: Are diet and depression related?
- PubMed.gov: Treatment of depression: Time to consider folic acid and B12
- National Institutes of Health Office of Dietary Supplements: Folate
- National Institute of Mental Health: The numbers count: mental disorders in America
- The Vegetarian Society: Vitamin B12
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