A poor diet may make you more vulnerable to depression. A lack of certain nutrients can cause mood swings. Food also affects certain chemicals in the brain that regulate mood and behavior. Replenishing nutritional deficiencies and adding healthy foods to your diet can relieve symptoms of depression. However, chronic depression may require professional treatment through therapy and antidepressant medication. Depression can cause constant feelings of sadness, loneliness, fear, nervousness and anxiety. A proper diet also helps improve moods along with treatment.
Deficiencies
Deficiencies in the B vitamins may lead to anxiety or depression. Consuming too much refined flour and sugar can deplete the B vitamins. A lack of vitamin B-12, or folic acid, has been linked to depression in clinical studies, according to Middle Tennessee State University. Eating fruit, green vegetables, dairy products and fish, high in folic acid, can help improve moods. Deficiencies in selenium can contribute to anxiety, depression and irritability. Foods high in selenium, including nuts, legumes, cereals, meat, dairy products and fish, may normalize moods. Symptoms of omega-3 fatty acid deficiency include mood swings and depression, according to the University of Maryland Medical Center. Foods rich in omega-3s include cold-water fish such as tuna, salmon, sardines, herring and mackerel, walnuts, soybeans and flaxseed in addition to walnut, flaxseed, canola and soybean oils.
Relaxation Foods
Certain foods you eat can increase levels of neurotransmitters, brain chemicals responsible for motivation, concentration, contentment and other behaviors. Carbohydrate foods may help combat anxiety or depression as the result of stress. Carbohydrates release insulin into the blood that improves production of the amino acid tryptophan. When tryptophan travels from the bloodstream to the brain, it converts into serotonin, a neurotransmitter that produces calming effects. Serotonin also helps improve sleep. Carbohydrates include whole grains, potatoes, rice, nuts and corn.
Processed Foods
Eating a diet high in processed foods may increase your risk of depression. British and French researchers analyzed the diets of 3,486 middle-aged people and assessed depression reports over a five-year period. They found those who consumed a whole food diet that included high amounts of fruits, vegetables and fish had significantly less risk of depression than people on a diet high in processed foods, according to the "British Journal of Psychiatry." The processed food diet was heavy in processed meat, fried food, refined grains and sugar-laden foods.
Mediterranean Diet
The Mediterranean diet, rich in fruits, vegetables, nuts, whole grains and fish, may protect you against depression. Spanish researchers studied the dietary habits of 10,094 subjects for more than four years. People who closely followed the Mediterranean diet had a more than 30 percent reduction in the risk of depression than people who followed the diet the least, ScienceDaily reports.
References
- Middle Tennessee State University: Food, Mood and Neurotransmitters
- University of Maryland Medical Center: Omega-3 Fatty Acids; June 25, 2009
- Holisticonline.com: Depression -- Nutrition and Diet
- BJ Psych: Dietary Pattern and Depressive Symptoms in Middle Age; November 2009
- ScienceDaily: Mediterranean Diet Associated With Reduced Risk of Depression; Oct. 6, 2009
