Depression is a serious mental disorder that can interfere with many aspects of daily life. Although antidepressant drugs and psychological therapy are common treatments for depressive disorders, certain nutrients are also crucial to good mental health. It is vital to explore what these are -- as well as how they combat depression -- in order to open a dialogue with your doctor or psychiatrist.
Vitamins and the Brain
Deficiencies of two essential vitamins can have a profound impact on both the occurrence and severity of depression. If you suffer from depression and are not getting enough vitamin B12 in your diet, the frontal lobe area of your brain may not function optimally, leading to depressive symptoms due to changes in cognition, or the way you think. Folate is another key antidepressant vitamin, one that plays a crucial role in both maintaining the brain's metabolic pathways and enhancing the effect of antidepressant medications your doctor may prescribe.
Mineral Intake
Getting enough of the minerals calcium, iron and zinc may also combat depression. A deficiency of iron may produce fatigue-related depressive symptoms, while a lack of sufficient calcium may interfere with the effectiveness of selective serotonin reuptake inhibitor medications, such as fluoxetine, sertraline and paroxetine. Selenium is instrumental in improving mood and alleviating anxiety associated with depression.
The Omega Factor
Omega-3 fatty acids are beneficial not only to cardiovascular health but are also integral components of maintaining brain health to combat depression. One omega-3 fatty acid in particular called DHA is a literal building block of receptors in the brain, and if you don't get enough of it in your diet, your brain will use less healthy forms of fatty acid to maintain its vital receptors. Neurotransmitters such as serotonin and norepinephrine are the brain's chemical messengers, and healthy receptors allow these to communicate in the brain more efficiently. Research into the full impact of omega-3 fatty acids and depression is ongoing, but their potential to help keep the brain in working order is a major factor to consider when dealing with a depressive disorder.
Diet and Depression
Although you can get depression-fighting vitamins, minerals and omega-3 fatty acids through supplements, you can also incorporate certain healthy foods rich in these nutrients into your diet. Raw vegetables, fresh fruit and whole grains are excellent sources of vitamins and minerals to help with depression symptoms. Omega-3 fatty acids occur naturally in certain types of fish, such as salmon, mackerel and tuna. If you are a vegetarian, you can increase your omega-3 intake by eating foods such as wheat germ and granola with flax seeds.
Foods to Avoid
Foods that contain little or no depression-combating nutrients come from a familiar list of generally unhealthy eating choices. Fast food such as french fries are packed with unhealthy amounts of trans fatty acids and loaded with sodium, and nondiet soft drinks and candies are not only high in calories but heavy with sugar. Salt, trans fats and sugar are not depression-friendly nutrients, and they have no value in fighting the disorder. To compound the issue, serious depression can increase a craving for unhealthy sweet, salty or high-fat foods, leading to a vicious cycle of poor nutritional choices.
Prevention/Solution
Depression is not a condition to tackle with nutrition alone; it often requires treatment through prescription drugs as well as therapy. If you are experiencing a general and persistent "low" feeling or are currently diagnosed with a depressive disorder, talk to your doctor or psychiatrist as soon as possible about treatment options. Your physician will assess the proper nutritional adjustments you may need to make in your diet -- as well as prescribe any necessary medication -- in order to combat depression and help you get the relief you need.
