Depression is characterized by hopelessness, sadness, crying spells, loss of pleasure in things you used to enjoy and sleep and appetite changes. If you suffer from mild to moderate depression, you may find that changing your diet could improve your symptoms. However, food should not replace any medications or therapy techniques you are currently using. Talk with your doctor about making dietary changes as part of your depression treatment plan.
Fish
Some species of fish are high in omega-3 fatty acids, which are essential nutrients that you can only get from foods that contain them. A deficiency in omega-3s could increase symptoms of depression, but increasing your intake could have the opposite effect by alleviating the feelings that are associated with the disorder. Salmon, mackerel and herring are particularly high in omega-3s. Add these types of fish to your diet a couple of times per week as part of a healthy diet for the treatment of depression. If you don't like fish, talk with your doctor about whether omega-3 supplements are a good choice for you.
Beans and Nuts
Beans contain selenium, which is a micronutrient that some research indicates could help ease the symptoms of depression, according to "Health" magazine. Beans are inexpensive and versatile, making them easy to incorporate into your meal plans. Try tossing beans in salads or soups. Use mashed beans to make burgers instead of ground beef or add them to tacos and burritos. Brazil nuts are another food with high amounts of selenium. Add them to oatmeal or trail mix to increase your intake with little effort.
B Vitamins
Several B vitamins play a role in reducing depression symptoms. A deficiency in vitamin B-3, vitamin B-6 or folic acid could contribute to an increase in depression, reports the Food for the Brain website. These nutrients are found in many foods, and creating a well-balanced meal plan will help you get adequate supplies of each. Good sources include whole grains, leafy green vegetables, fish, meat, eggs, milk and peas. Some types of orange juice and breakfast cereal are fortified with B vitamins and are good choices if you feel depressed. Talk with your doctor about a B vitamin supplement if you worry that you aren't getting enough.
Broccoli
Keeping your blood sugar stable is a powerful way to treat mood disorders. Chromium is a nutrient that helps your body maintain blood sugar levels, according to Food for the Brain. Increasing your intake could reduce the feelings of depression you experience. Broccoli is a good source of chromium. Steam it and serve as a side dish, toss chopped broccoli into salads or coleslaw or add it to stir-fries. Raw broccoli with low-fat ranch dressing is a healthy appetizer that will increase chromium intake.
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