The term clinical depression is used to describe severe, ongoing symptoms of major depression, such as sleep difficulties, fatigue, difficulty concentrating, persistent sadness or sense of emptiness, weight gain or loss, reduced interest in normally pleasurable activities and/or suicidal thoughts. Clinical depression is treatable, often through psychotherapy and antidepressant medications. While dietary measures are not known to "cure" the illness, they may support other treatment forms in helping to minimize your symptoms.
Plant-Based Oils
Plant-based oils, such as wheat germ, sunflower, safflower and corn oil, provide valuable amounts of the antioxidant vitamin E. In addition to helping your body's ability to protect itself from infections and disease, vitamin E may play an important role in managing clinical depression. For a study published in the "European Journal of Clinical Nutrition" in October 2004, researchers examined the vitamin E levels in the plasma of 49 adults in Australia with major depression. Compared to recorded vitamin E levels of adults without depression, depressed participants exhibited substantially lower vitamin E levels. While researchers have not determined whether dietary factors or depressive illnesses cause vitamin E deficiency, increasing your intake of the nutrient may help. For heightened benefits, choose plant-based oils over unhealthy fat sources, such as butter, margarine and shortening.
Fatty Fish
Fatty fish, such as salmon, albacore tuna, herring, lake trout, flounder, halibut and sardines, contribute valuable amounts of protein, which supports healthy blood sugar levels, physical strength and omega-3 fatty acids -- essential fats linked with positive brain function and heart health. Although research findings are mixed, when paired with other treatment, such as medications, omega-3 fatty acids may help reduce depression symptoms more so than other treatments without healthy fats, according to the University of Maryland Medical Center. Prepare fish using healthy cooking methods, such as grilling, baking, broiling and steaming, and incorporate fish into nutritious, balanced meals routinely.
Legumes
Legumes are podded vegetables that provide a unique blend of protein and fiber. As low-glycemic foods, legumes have a mild impact on your blood sugar and may help prevent mood and energy shifts associated with blood sugar imbalances. Legumes, such as garbanzo beans, lentils, white beans, navy beans and soybeans, provide valuable amounts of vitamin B-6. Although additional research is needed, vitamin B-6 may help alleviate depression symptoms, according to the University of Maryland Medical Center. Nutritious dishes based on legumes include lentil soup, split-pea soup, low-fat vegetarian chili, bean patties, hummus, baked or steamed tofu and chilled bean salad.
Whole Grains
Since whole grains contain all nutrient-rich parts of the grain, they provide more vitamins, minerals, protein and fiber than refined grains, such as enriched flour. They also promote positive blood sugar levels. According to psychiatrist Dr. David Mrazek on MayoClinic.com, people who consume a Mediterranean-style diet, which emphasizes whole grains, exhibit fewer symptoms of depression. For best potential results, replace enriched breads, cereals and snack foods in your diet with whole grain equivalents. Examples include 100 percent whole grain breads and cold cereals, whole wheat spaghetti, pearled barley, wild rice, brown rice, oatmeal and air-popped popcorn.
