Depression is one of the most diagnosed illnesses in the world, according to health experts at the Mayo Clinic. Depression refers to a group of illnesses that affect the mind and body and may cause loss of interest in regular activities, sadness, hopelessness, sleep problems, unexplainable bouts of crying, feeling worthless and, in the most extreme cases, suicidal thoughts or behaviors. Though conventional treatments include psycho-therapy and medications, dietary factors can play an important role as well.
Foods that Contain Folate
According to a study published in the Journal of Epidemiology and Community Health in July, 2007, indicated a positive correlation between folate, a B-vitamin, and reduced risk for depression. Supporting research showed that folate increases the body's production of serotonin, a hormone that increases positive moods. Folate, also known as folic acid, is found in leafy greens, beef liver, beans, peanuts, orange juice, wheat germ, and many fortified cereals. Most fruits and vegetables contain some amount of folate. For best results incorporate a variety of fruits, vegetables, legumes and whole grains into your diet regularly. If your dietary lifestyle is lacking in fruits and vegetables, seek a cereal that contains 100 percent DV (daily value) of folate.
Foods that Contain Omega-3s
Omega-3 fatty acids are essential fats the body can't produce on its own. According to the University of Maryland Medical Center, omega-3 fat intake can reduce one's risk of depression. The American Heart Association recommends intake of fatty fish, such as salmon, tuna or sardines, at least twice per week for adequate intake of omega-3 fats. Vegetarian sources of omega-3's include flax seeds, walnuts and canola oil. If you are at risk for or have depression, incorporate sources of omega-3 fats regularly for best potential results.
Calcium-Rich Foods
According to the Journal of the American College of Nutrition, calcium intake is associated with reduced risk for depression and related symptoms, such as social withdrawal and anxiety. Positive sources of calcium include yogurt, sardines, cheese, milk, orange juice, salmon and tofu. Most fortified cereal and soy-based products also contain calcium as well as vitamin D, which is necessary for calcium absorption. Incorporate a variety of calcium-rich foods on a regular, consistent basis for best potential results.
