Depression is a medical illness that affects an estimated 19 million Americans. While researchers and scientists are unable to pinpoint the precise reasons as to why certain people experience depression while others do not, we do know that lifestyle factors can greatly affect the chances of being diagnosed with this very common mental health condition. Just as diet plays a role in the development or prevention of heart disease and diabetes, so does it play a role in the treatment and prevention of depression.
Here are some key foods that can heal depression and can be used in conjunction or independent of antidepressant medication. Just make sure to speak with your medical practitioner about your treatment plan for depression, including your diet and nutrition choices.
The Mediterranean Diet
According to a 2009 study from the journal Archives of General Psychiatry, eating the Mediterranean diet may lower the risk of depression by almost one-third. The Mediterranean diet is comprised of fresh fruits and vegetables, whole grains, lean fish and olive oil. Very little red meat is consumed, and spices and herbs are used in lieu of salt to season dishes. In addition, nuts such as almonds and walnuts and red wine are consumed in small but frequent portions.
One of the primary intentions of the Mediterranean Diet is not to moderate fat or calories but rather to be selective about the kinds of fats and calories consumed. Therefore, unsaturated fats, like those found in olive oil and nuts, plenty of antioxidant-rich fruits and vegetables and lean fish comprise the basis of this healthy and very flavorful diet.
Researchers speculate that the diet may help to improve blood vessel circulation, combat inflammation and heal cellular damage that is caused by oxidation. All of these factors have been linked to developing depression. The combination of omega fatty acids, antioxidants and phtyochemicals, which are abundant in the Mediterranean Diet, may work in concert with one another to reduce the risk of depression.
Vitamin B12
Researchers have long known that people who are depressed also have very low levels of vitamin B12. According to a Finnish study, high levels of vitamin B12 were linked to more successful outcomes in people being treated for depression.
It is still not clear if a vitamin B12 deficiency causes depression or if a person who is depressed consumes an unhealthy diet and one that is low in this essential vitamin. But vitamin B12 plays an important role in regulating the chemicals in the brain that affect mood. Not consuming enough of this vitamin may lead to an accumulation of homocysteine, a protein that has been associated with heart disease and stroke and may also exacerbate depression.
Foods that are rich in vitamin B12 include animal products such as fish, poultry, meat and eggs, as well as fortified cereals and grains. Those who follow a vegetarian or vegan diet may be at risk of being vitamin B12 deficient--therefore paying special attention to consuming foods that are fortified with vitamin B12 is essential.
Fatty Fish
More and more research continues to extol the benefits of the omega-3 fatty acids, which are found in fatty fish such as salmon, mackeral and tuna. In fact, a few studies have shown that fish oil supplements may be just as effective at treating depression as popular antidepressant medications.
While the exact mechanism is not yet clearly understood, omega-3 fatty acids are believed to play a role in the development and coordination of the central nervous system. In addition, countries that have low rates of depression have high intakes of fish consumption, most notably fish rich in omega-3 fatty acids.
Other sources of omega-3 fatty acids include flax seeds, flax seed oil, walnuts, pumpkin seeds and soybeans.
Supplementing your diet with foods like fatty fish can be used in addition to a medically supervised treatment plan for depression.
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