Depression is a common mental illness characterized by symptoms that include depressed mood, loss of interest or pleasure, feelings of guilt, low sense of self worth, disturbed sleep and low energy. According to Phyllis Balch in her book "Prescription for Nutritional Healing," food greatly influences the brain's behavior, and a poor diet is a common cause of depression. As such, dietary modifications may be beneficial for the treatment of depression, but depression is a serious disorder and you should consult with your health care practitioner before starting any form of self treatment.
Whole Food Diet
The level of brain chemicals called neurotransmitters, that regulate your behavior and mood, are controlled by what you eat. If you suffer from depression, the Canadian School of Natural Nutrition, or CSNN, and Balch recommend that you base your diet on whole foods by focusing on vegetables, fruits, lean protein, soy products, whole grains, nuts, seeds, brown rice, millet, legumes and cold-water fish. This diet will ensure that you are receiving B vitamins, zinc, essential fatty acids and all of the other nutrients that are essential for a healthy brain and a happy mood.
Eating For Specific Symptoms
Dietary recommendations can be tweaked to help the specific type of depressive symptoms that you are experiencing. For instance, if you are anxious or nervous, Balch says to emphasize complex carbohydrates, such as those found in whole grains and legumes. If you experience fatigue, or difficulty concentrating, include protein in every meal and increase your intake of essential fatty acids found in foods like cold water fish, flax seeds and olive oil. If you experience flat moods and need a lift, Balch says to eat turkey and salmon because they contain an amino acid called tryptophan. Tryptophan plays a role in boosting the happy neurotransmitter "serotonin" in your brain.
Consume Tyrosine Rich Foods
Tyrosine is another important neurotransmitter and a deficiency of it can result in mood disorders such as depression. "Nutritional Supplements Health Guide" says that tyrosine can help to produce a sense of calm and increase energy levels. The site also says that many people with depression have been found to have low tyrosine levels. Tyrosine-rich foods are therefore encouraged and they include mustard greens, beans, bananas, avocados, almonds, pumpkin seeds and spinach.
Vitamin Rich Foods
Many of the B vitamins are necessary for brain health and may help to alleviate depression. Beef, turkey, oats, legumes, Brazil nuts and bananas are rich in B vitamins and should also be emphasized. Vitamin D many also help to prevent and treat symptoms of depression by boosting levels of the "happy" neurotransmitter serotonin, in the brain, says the "Natural News" website. Salmon, mackerel, sardines, egg yolks, liver and kidney are all great sources of vitamin D. Shortages of these vitamins are often found in people suffering from depression. Speak with your health care practitioner before supplementing with these vitamins.
Foods to Avoid
In addition to adding brain and mood friendly foods, avoiding certain foods and substances is also important. CSNN says to avoid the consumption of trans fats, hydrogenated fats, fried, greasy and spicy foods, highly processed foods, caffeine, alcohol, recreational drugs and tobacco. These substances deplete nutrients and many of them also cause blood sugar imbalances. This is problematic because nutritional deficiencies and blood sugar fluctuations have both been linked to depression.
References
- "Prescription for Nutritional Healing"; Phyllis Balch; 2003
- "Pathology and Nutrition"; The Canadian School of Natural Nutrition; Lilieana Stradler Mitrea; 2008
- Nutritional Supplements Health Guide: Information of Tyrosine Rich Food Sources
- Natural News: Vitamin D May Prevent and Reduce Symptoms of Depression
