The food that goes into your body will feed your cells. Foods are nothing more than a conglomeration of chemicals, vitamins and minerals that affect the way in which the cells in your body act and react. The foods you eat will help prevent disease or increase your risk for developing illnesses. Foods will also affect your mood, give you energy and reverse health challenges. You can use food to alter your brain chemistry and therefore help control depression.
Glycemic Index
Your blood sugar levels and insulin secretion has an affect on your mood and how you can control your depression. According to Dr. David Fitz-Patrick, depression can be directly related to your blood sugar control, especially for those who are diabetic. There is a direct link between mood and blood sugar balance. The peaks and troughs of blood glucose can result in fatigue, irritability, insomnia, poor concentration and forgetfulness. By eating foods that do not spike your blood sugar and insulin secretion you can help to control your depression. These foods are classified as those with a low glycemic index.
Omega-3 Fatty Acids
The best dietary source of omega-3 acids are from carnivorous cold water fish such as salmon and herring. The best type of omega-3 acids that lower the incidence of depression appears to be EPA. These results may be because the omega-3 acids help to build neuronal receptor sites in the brain and increase the amount of serotonin made, which makes your brain more responsive to the euphoric effects of the serotonin.
Magnesium
Only 16 percent of magnesium normally found in wheat products will remain after processing and it has been removed from drinking water, which sets you up for a magnesium deficiency. When the brain does not have enough magnesium to perform optimally neuronal damage can occur and result in depression, according to research published in 2006 in "Medical Hypotheses." Researchers presented case studies that resulted in dramatic improvements in depression when subjects had supplemental magnesium for only seven days. Foods high in magnesium that can be included in your diet include, halibut, almonds, cashews, soybeans and spinach.
Vitamin B Complex
According to MayoClinic, vitamin B-12 deficiency has been associated with depression. It is not clear if it is the result of the depression or if poor nutritional intake and low B-12 results in depression. You should eat a well-balanced diet that is high in vitamin B complex foods, such as fish, meat, poultry, eggs and milk. If you are older than 50 or are a vegetarian you may want to consider taking a vitamin B complex supplement to ensure your body is receiving the nutrients it needs.
References
- Diabetes and Hormone Center of the Pacific: Depression: When Feeling Bad is More than Just the Blues
- Food for the Brain: Depression
- PubMed.gov: Rapid Recovery from Major Depression Using Magnesium Treatment
- Office of Dietary Supplements: Magnesium
- MayoClinic.com: What Is the Relationship Between Vitamin B-12 and Depression?
