Depression is a mood disorder that results in symptoms such as fatigue, sleep problems, diminished interest in social activities, sadness and loss of sexual interest. This disorder affects about 18 million people in the United States each year, according to the University of Maryland Medical Center. Depression can disrupt daily routines, school, work and family. Nutrition cannot cure depression, but dietary choices may help alleviate the effects of this disorder.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fatty acids that are found in greatest abundance in fish oil, although they are also found in plant-based foods, such as walnuts and flax seeds. These fatty acids may help reduce sadness and fatigue associated with depression, according to the University of Maryland Medical Center. However, scientific evidence linking omega-3 fatty acids to depression relief is mixed.
Complex Carbohydrates
Complex carbohydrates are found in whole-grain foods, such as rye, millet, barley, whole-wheat pastas and breads, whole-grain cereals and brown rice. These carbohydrates may stimulate the production of serotonin, a neurotransmitter chemical that may help elevate mood and reduce the effects of insomnia, according to Dr. James Balch and Mark Stengler, authors of "Prescription for Natural Cures." Complex carbohydrates may also help regulate energy levels, reducing depression-related fatigue.
Vitamin B-6-Rich Foods
Vitamin B-6, also known as pyridoxine, is a B-complex vitamin necessary for nervous system health. It helps your body metabolize proteins and carbohydrates from food sources, providing energy for your brain and body. Foods rich in vitamin B-6 may help relieve the symptoms of depression, particularly for women with premenstrual dysphoric disorder, according to the University of Maryland Medical Center. However, scientific evidence is not conclusive. Vitamin B-6 is found in foods such as poultry, carrots, eggs, spinach, broccoli and avocados.
Lean Proteins
Lean proteins, particularly those derived from plant sources, may help boost energy levels and combat depression, according to Balch and Stengler. Your body converts protein into fuel for proper brain function, physical energy and cellular repair. Choose lean proteins such as nuts, seeds, tofu, legumes and tempeh, which is a meat replacement made from soybeans.
References
- "Prescription for Natural Cures"; James F. Balch, M.D. et al.; 2004
- University of Maryland Medical Center: Depression
