Most people occasionally experience depressive moods, sleep difficulties, appetite changes and lethargy. If you have a depressive disorder, however, your symptoms are likely severe or long-lasting ones and detract significantly from your life. In addition to conventional treatment, which often includes psychotherapy and medications, a healthy diet can help you manage your symptoms. For best results, seek guidance from a dietary or mental health care professional before making major dietary changes.
Protein-Rich Foods
Protein provides amino acids -- the building blocks of lean tissue that play an important role in brain function. According to "Today's Dietitian" article by dietitian Carol Brannon, published in Aug. 2004, low levels of the amino acid tryptophan causes depressive moods. Since depression may make it difficult for you to purchase or prepare healthy foods, planning meals that contain high-quality protein sources is important. Protein-rich foods that require little preparation include pre-roasted chicken breasts, water-packed canned tuna and salmon, low-fat yogurt and cottage cheese, kefir and prepared protein shakes. Fatty fish, such as salmon, tuna, halibut and sardines, provide the added benefit of omega-3 fatty acids -- fats that support positive brain function. Fish also provides a heart-healthy alternative to fatty red meats, which may increase your risk for cholesterol problems and heart disease.
Fruits and Vegetables
Fruits and vegetables are prime sources of antioxidants -- nutrients that help your body defend itself from infections and disease, including those that may exacerbate depression symptoms. Increased vitamin B6 intake may help reduce depression associated with premenstrual syndrome and other forms of depression, according to the University of Maryland Medical Center. Valuable sources of vitamin B6 include pears, spinach, sweet peppers, Chinese cabbage, bananas, potatoes, bamboo shoots, cauliflower and avocados. Fruits and vegetables also have a milder impact on your blood sugar levels than sugary sweets and processed snack foods. Since blood sugar imbalances can disrupt your moods, try snacking more often on fresh or cooked produce.
Whole Grains
Since whole grains contain all nutritious parts of the grain, they digest more efficiently and promote lower and more even blood sugar than refined grains, such as white flour. A high-protein, low-carbohydrate diet may increase your risk for depression and, if you're a woman planning to have children, your child's risk for depression, according to a research review published in "Environmental Health Perspectives." Carbohydrates help your brain produce the "feel-good" brain chemical serotonin and provide glucose -- your body's main dietary energy source. Choosing primarily complex carbohydrate sources, such as whole grains, may boost your moods, while supporting your nutritional health. For increased vitamin B6 intake, start your days with whole grain cereal -- many of which provide your entire day's recommendation for the nutrient. Additional healthy whole grain foods include 100 percent whole grain breads and pasta, brown rice, wild rice, quinoa, pearled barley and air-popped popcorn.
Flaxseed, Walnuts and Canola Oil
Flaxseed, walnuts and canola oil are among the few plant-based foods that supply rich amounts of omega-3 fatty acids. Countries that consume diets rich in omega-3 fats, such as Japan, show fewer incidences of depression, according to Brannon. Consume flaxseed, walnuts and canola oil regularly, particularly if you do not consume fatty fish. Choose ground flaxseed over whole seeds for maximum absorption. Walnuts and flaxseed can be enjoyed on their own or as nutritious additions to yogurt, smoothies, cereals and baked goods. For heightened wellness benefits, try replacing butter, margarine and shortening in your diet with canola oil.
References
- "Today's Dietitian"; Depression: What Dietitians Should Know; Carol Brannon; Aug. 2004
- University of Maryland Medical Center: Depression
- "Environmental Health Perspectives"; Diet and Nutrition: You Are What Your Mother Ate; M. Nathaniel Mead; Oct. 2007
- Office of Dietary Supplements: Vitamin B6 Fact Sheet
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