When you are depressed, you may not feel like eating nutritious foods. If you have an appetite at all, junk food and excessive amounts of alcohol may seem especially attractive. Unfortunately, overindulging in unhealthy food and beverages can make your depression worse. Although there is no dietary cure for depression, eating a well-balanced diet that includes protein, whole grains, fruits and vegetables is important to recovering from this insidious disease.
About Depression
Depression goes beyond just feeling sad. Seriously depressed people lose interest in the activities they once enjoyed, isolate themselves socially, may feel constantly exhausted and often have problems related to sleeping and eating. Depression is a serious illness that you should address with the help of your doctor.
About Protein
Protein is a nutrient found naturally in a wide variety of foods. Protein is essential for muscle tone and to support organ functioning. Beans, lentils, nuts, meats, fish and dairy are all good sources of protein. The U.S. Department of Agriculture recommends designing your daily meals so that protein fills one-quarter of your plate while whole grains, vegetables and fruits fill the remaining quarters.
Depression and Nutrition
Helpguide.org recommends eating a balanced diet containing protein, vegetables, fruits and whole grains to help manage symptoms of depression. Additionally, eating at least two servings per week of omega-3 fatty acids may positively affect your mental health. Omega-3s are found in cold-water fish, such as sardines, anchovies, salmon, herring, mackerel and some types of lake trout. Do not skip breakfast when depressed, and do not go longer than three to four hours without a healthy meal or snack. Eat mindfully, so that you do not overeat; food is necessary for vitality, but it cannot make painful feelings go away.
Protein Recipes for Depression
For an omega-3-rich snack, eat anchovies on whole-grain crackers. For a larger snack or light lunch that also contains vitamin C and antioxidants, chop a clove of garlic and a handful of fresh parsley. Mix them with olive oil and a squirt of fresh lemon juice. Use this dressing for chopped tomatoes. Spread the marinated tomatoes on toasted slices of a whole grain baguette, and top it with sardines.
A handful of peanuts makes a protein-rich snack; eat them with a cup of black coffee for a nutritious, mood-enhancing treat. Instead of frying proteins, such as meats, make a salad from poached tofu or chicken, canned chickpeas, a handful of crumbled feta cheese, a pile of spinach and a sprinkling of roasted pumpkin seeds. Dress them with heart-healthy olive oil, and follow your meal with a cup of St. John's Wort tea, which can have a positive impact on some mild forms of depression. However, do not use herbal supplements as a substitute for medical care, and do not start an herbal regime without your doctor's supervision.
References
- Help Guide; Dealing With Depression: Self-Help and Coping Tips; Melinda Smith, Joanna Saisan, Robert Segal and Jeanne Segal; June 2011
- MayoClinic.com; Depression and Diet: Make Healthy Choices; Dr. David Mrazek; October 2009
- Mental Health Foundation; Diet and Mental Health; Dr. Lynn Harbottle
- National Center for Complementary and Alternative Medicine; St. John's Wort and Depression; December 2007
