Depression can color every part of your life, but with the right nutrition, you can help prevent it or lessen the symptoms. Rather than causing general sadness, depression can result in a loss of interest when it comes to the things you enjoy. It also can either stimulate or kill your appetite, which can influence your efforts to eat healthily to beat depression.
Foods Rich in Vitamin C
Research published in the February 2011 issue of the journal "Pharmacology and Therapeutics" notes that a healthy immune system plays a critical role in brain function, which can influence mood and anxiety. It can cause depression if your immune system is not functioning at its best. One of the best vitamins for boosting immunity is vitamin C, so consider adding foods high in this nutrient to help combat symptoms associated with depression. This includes citrus fruit, tomatoes, broccoli, red bell peppers and strawberries.
Low-Trans Fat Diet
Cut down on the amount of trans fat in your diet to ward off depression. Spanish researchers noted a connection between depression and the consumption of trans unsaturated fatty acids, also commonly known as trans fat, in research published in the January 2011 edition of "PLoS One." You should avoid trans fats in your diet as much as possible to decrease your risk of heart disease as well. Limit your consumption of foods such as French fries, cake, doughnuts and crackers to cut down on the trans fat in your meal plan. The American Heart Association recommends using olive oil and zero-fat margarine over hydrogenated vegetable oil and butter to incorporate healthier types of fat into your diet.
Omega-3 Fatty Acid Foods
Omega-3 fatty acids, a healthy fat, offers significant benefits for your cognitive function, including cutting down on depression symptoms. The University of Maryland Medical Center notes that some people who eat a diet high in omega-3 fatty acids while taking antidepressants have better results than those without omega-3 supplementation. Results vary, however, about the effectiveness of omega-3 fats by themselves. To up your intake of omega-3 fatty acids, eat fatty fish, such as salmon, mackerel and tuna as well as olive oil and whole grains.
High Folate Diets
Eat foods high in folate to beat depression. Evidence in the January 2011 "Cellular and Molecular Neurobiology" journal indicates that folate may help ward off cognitive changes in rats that can result in depression. More research is needed to confirm that folate has the same effects in humans. Many breads, cereals and pastas are fortified with folic acid, and you also can find folate naturally in liver, dried beans, sweet potatoes, spinach, beets and bananas.
References
- HelpGuide.org: Understanding Depression
- "Pharmacology and Therapeutics"; Immune System to Brain Signaling...Implications; L. Capuron, et al.; February 2011
- KidsHealth from Nemours: Vitamins
- "PLoS One"; Dietary Fat Intake and the Risk of Depression: The SUN Project; A. Sánchez-Villegas, et al.; January 2011
- MayoClinic.com: Healthy Diet: End the Guesswork With These Nutrition Guidelines
- American Heart Association: Know Your Fats
