Depression is a disorder that involves lasting sadness or other low moods that interfere with a person's life and ability to function. According to the National Institute of Mental Health, nearly 15 million Americans struggle with major depression. Treatment may include psychotherapy, medication and/or lifestyle changes, such as dietary adaptations. Various foods have been linked to reduced risk of depression; incorporating them into your diet may help reduce or prevent depressive symptoms when utilized as a part of your overall treatment plan.
Fatty Fish
Fatty fish, such as tuna, salmon, mackerel, halibut and sardines, contain omega-3 fatty acids. According to the University of Maryland Medical Center, these fats are essential for proper nerve communication, which greatly affects mood balance. People who do not consume omega-3 fats are at heightened risk for depressive disorders. Consume 3-ounces of fish two to three times per week to get the proper amounts of these fats. If you do not consume fish, incorporate flax seed, walnuts or canola oil into your diet regularly as these foods also contain healthy fats that can be converted by the body into omega-3s.
Fruits and Vegetables
According to a 2009 study by the University of Las Palmas de Gran Canaria and the University of Navarra, Spain, researchers found that people who follow a Mediterranean-style diet (consisting of whole grains, fish, healthy fats and ample fruits and vegetables) are at a 30 percent reduced risk for depression. Fruits and vegetables are valuable sources of vitamins and minerals that may support immune function and overall wellness. Those who eat plentiful amounts of fruits and vegetables are likely to consume a lower fat diet, which is also associated with reduced depression risk. Consume a variety of fruits and vegetables, at least nine servings daily, to reap optimal benefits.
Whole Grains
Whole grains are also dense in nutrients and play a significant role in mood balance. According to Kansas State University counseling professionals, whole grains serve as a valuable source of sustained energy as opposed to the quick jolt that can come from sugary or enriched carbohydrates. Whole grain foods can also help regulate appetite, since fiber increases satiation. This is helpful for those who struggle with increased appetite associated with depression. Aim for at least four servings of whole grain carbohydrates daily. One serving is equal to 1 slice whole grain bread, 1 cup whole grain cereal or 1/2 cup whole grain rice or pasta.
