Depression is a mood disorder characterized by low libido, loss of interest in social activities, fatigue, muscle pain and weakness, irritability and lack of mental focus, according to Dr. James Balch and Mark Stengler, authors of "Prescription for Natural Cures." Thoughts of suicide and sleep disturbances also commonly accompany major depression. Although depression requires ongoing medical attention and counseling, consuming certain foods may help alleviate the symptoms of this disorder. Consult your physician if you plan to add foods to your diet to alleviate depression.
Walnuts, Tuna, Canola Oil, Mackerel
Omega-3 fatty acids are essential components of a diet for depression. Because your body can't manufacture these fatty acids, you must get them from supplements or food sources. Omega-3 fatty acids are linked to brain and nervous system function. They may help alleviate symptoms of depression, particularly when used in conjunction with prescription antidepressants, according to the University of Maryland Medical Center. Increase your consumption of omega-3 fatty acids by adding walnuts, tuna, canola oil, mackerel, flax seeds and halibut to your diet.
Eggs, Dairy Products, Fish Liver Oils
Vitamin D plays an important role in treating the symptoms of depression. This vitamin aids in the production of neurotransmitter chemicals, particularly serotonin, which help regulate mood, according to Dr. Amanda Rose and Dr. Annell Adams, authors of "Rebuild from Depression." It also aids in proper production of thyroid hormones, which regulate metabolism to provide energy for your body. Increased energy may enhance your ability to exercise, which helps stave off depression symptoms. Get vitamin D from foods such as eggs, dairy products and fish liver oils.
Brown Rice, Black Beans, Artichokes, Broccoli
Diets low in complex carbohydrates are linked to depression, according to Balch and Stengler. Complex carbohydrates are necessary for the production of serotonin. They are also energy sources for your body, and aid in cognitive function. Increase your intake of carbohydrates by consuming foods such as brown rice, whole-grain breads, lentils, chickpeas, black beans, artichokes and broccoli.
References
- "Prescription for Natural Cures"; James F. Balch, M.D. and Mark Stengler, N.D.; 2004
- University of Maryland Medical Center: Omega-3 Fatty Acids
- "Rebuild from Depression"; Amanda Rose, Ph.D. and Annell Adams, M.D.; 2009
