Most everyone feels depressed occasionally. However, if depression detracts from your ability to function normally, you may have a depressive disorder, such as major depression, which involves depressed episodes that last at least two weeks; dysthymia, which is chronic low-grade depression; or postpartum depression, which occurs after giving birth. Depression is a leading cause of illness and death in America, according to the Centers for Disease Control and Prevention. Depression is treatable, usually through psychotherapy and medications. Certain foods may also help reduce your symptoms.
Fish and Seafood
Fish and seafood have rich amounts of protein and nutrients, such as iron, zinc and vitamin D. According to a study published in the "American Journal of Geriatric Psychiatry," consuming too little vitamin D may lead to depressive symptoms. In the study, the cognitive abilities, moods and vitamin D levels of 80 participants, half of which had mild Alzheimer disease, were analyzed. The researchers found a direct correlation between vitamin D deficiency and low moods. Fish and seafood varieties particularly rich in vitamin D include herring, catfish, mollusks, oysters, salmon, mackerel, tuna, cod, trout and sardines. Fatty fish, such as salmon, tuna, mackerel and halibut also contain omega-3 fatty acids, which are healthy fats that may help relieve depression symptoms.
Dairy Products
Dairy products also provide valuable amounts of protein and nutrients, including calcium and vitamin D. As low-glycemic foods, dairy products have a mild impact on your blood sugar levels. Since blood sugar imbalances can hinder trigger lethargy and depressive moods, according to Kansas State University, incorporating low-glycemic foods and beverages may help manage depression symptoms. Dairy products rich in vitamin D include all varieties of fortified cow's milk and fortified yogurt. Choose low-fat dairy products over high-fat version most often to prevent excessive saturated fat intake. Incorporate low-fat dairy products into nutritious meals and snacks, consumed at regular time intervals, for best results.
Whole Grains
Whole grains, such as whole wheat, oats, brown rice, wild rice, quinoa and barley, are also low-glycemic foods that enhance blood sugar balance. Whole grains also provide rich amounts of fiber and nutrients, including B-vitamins. According to Kansas State University, some people with depression find that their symptoms improve from supplementing their diet with B-vitamins. Whole grains also provide nutritious alternatives to enriched carbohydrate sources, such as white bread, sugary sweets and salty snack foods, which may also contribute to depression. Nutritious foods made with whole grains include 100 percent whole grain breads and cold cereals, steel-cut or old fashioned oatmeal, barley soup, brown rice pudding and air-popped popcorn.
References
- Centers for Disease Control and Prevention: Anxiety and Depression: Effective Treatment Exists
- "American Journal of Geriatric Psychiatry"; Vitamin D Deficiency Is Associated With Low Mood and Worse Cognitive Performance in Older Adults Wilkins, Consuelo H. M.D. et al.; Dec. 2006
- University of Maryland Medical Center: Depression Facts and Treatment
- Kansas State University: The Blues and Depression
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