Healthy foods may help you beat depression. Not only do certain foods relieve or protect you from the blues, they also provide heart protection. Eating plenty of fruits, vegetables, nuts, whole grains and fish in your regular meals provides an easy diet menu to combat depression and promote physical health.
Fruit, Vegetables and Fish
A healthy diet, including fruits, vegetables and fish, protects you from depression in middle age. British and French researchers compared the diets of 3,486 middle-aged people during a five-year period. Those who consumed a regular diet mainly consisting of fruit, vegetables and fish showed significantly lower risk factors for depression than people who practiced a diet high in processed meat, fried foods, high-fat dairy products, refined grains and sweetened desserts, according to the study published in the "British Journal of Psychiatry."
Mediterranean Diet
The Mediterranean diet, often practiced by people living along the Mediterranean Sea, has been praised for its heart-healthy effects. The diet may also provide protection against depression. The Mediterranean diet emphasizes fruit, vegetables, nuts, whole grains and fish. Meat and sweets are eaten rarely. Monounsaturated fats, including olive oil, play a larger role in the diet than saturated fats. Spanish researchers studied 10,094 people for more than four years, ScienceDaily reports. Those 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.
Omega-3 Fatty Acids
Fish containing omega-3 fatty acids may combat depression. Deficiencies in omega-3s may contribute to depression, mood swings, poor circulation and heart problems, according to the University of Maryland Medical Center. Omega-3s come from cold-water fish, including tuna, salmon, sardines, mackerel, halibut and herring. You can also get omega-3s from walnuts, flaxseed and soybeans, and canola, soybean and walnut oils. Omega-3 fatty acids improve cholesterol levels for protection against heart disease.
B Vitamins
B vitamins help relieve depression. Deficiencies in vitamin B12, or folic acid, may lower serotonin levels, causing depression. Green vegetables, fruit, fish and dairy products contain vitamin B-12. A lack of vitamin B-6 often accompanies depression. Fish and vegetables, including cauliflower, spinach, Brussels sprouts, peas, radishes, onion and broccoli, contain B-6, also called pyridoxine. Deficiencies in B-2, riboflavin, and B-3, niacin, may cause depressive symptoms. Green leafy vegetables, nuts, legumes, lean meats and dairy products contain riboflavin. Fish, nuts, eggs, lean meats, poultry and legumes contain niacin.
