An unhealthy diet may contribute to depression by making it more difficult to deal with your moods. Nutritious foods help you to feel better to avoid or reduce depression. Focus on eating smaller, frequent meals and snacks instead of two or three large meals during the day to help your body digest foods rapidly. If you have ongoing depression, an anti-depression diet may be able to help, along with counseling and medication.
Low-Fat Dishes
Eat plenty of fruits and vegetables, replacing fatty foods with lean meats, fish and low-fat or fat-free snacks. In a study published in the November 2009 issue of the "British Journal of Psychiatry," researchers analyzed 3,486 people categorized into two dietary patterns starting in 1999. The subjects, who averaged age 55, reported their depression rates five years later, based on a research scale. Those who consumed diets high in fruits, vegetables and fish had lower depression rates than people who consumed more processed foods, fried foods, high-fat dairy products and sweetened foods.
Omega-3 Fatty Acids
Fish, such as salmon, tuna, sardines, mackerel and herring, contain omega-3 fatty acids that may protect you against depression. Omega-3s are also found in walnuts, walnut oil, soybeans, soybean oil, flaxseeds and flaxseed oil. Research shows depression patients who consume high amounts of omega-3s along with taking antidepressants improve their condition more than people taking antidepressants alone, the University of Maryland Medical Center reports. Other studies, however, show no difference. Omega-3 intake may help people with chronic depression because deficiencies in omega-3, essential fatty acids, often result in mood swings and depression.
Carbohydrates
Carbohydrates may help increase serotonin levels in the brain, MayoClinic.com notes. Medication aimed at raising serotonin levels has been used successfully on patients with depression. Serotonin produces a calming effect to relieve anxiety and depression. Whole-grain bread, pasta and cereal, brown rice and baked potatoes contain healthy carbohydrates. Top your potatoes with salsa or other fat-free additions instead of high-fat butter or sour cream.
Tryptophan
Foods containing the amino acid tryptophan may produce chemicals in the brain to improve moods, according to MayoClinic.com. They include poultry, oats, bananas, milk, cheese, nuts and peanut butter.
Fluids
Drink plenty of water throughout the day to protect yourself from dehydration, which can bring on negative mood changes. Avoid coffee or caffeinated soft drinks that can make you jittery or nervous and compound difficulties with depression. Alcoholic beverages may provide brief calming effects, but result in depressed moods. Drink fresh fruit juices instead.
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