Depression can involve short-term feelings of sadness, lack of purpose or a sense of inadequacy. When these feelings persist or worsen and deeply affect one's life or ability to function, however, they may be indicative of major depression. According to the Mayo Clinic, major depression is one of the most common conditions worldwide. Treatment for depression often consists of psychological counseling and/or medication. Lifestyle changes, including incorporation of certain foods, may help prevent or reduce symptoms of depression.
Omega-3 Fatty Acids
Mayo Clinic mental health experts suggest omega-3 fatty acids of a means of alternative or supplementary treatment for depression. Omega-3s are healthy, essential fats that the body can't create on its own. Fatty fish such as tuna, salmon, mackerel and sardines, walnuts, flax seeds and canola oil are all positive sources of omega-3 fats. Grill or bake fresh, fatty fish two to three times weekly using unsaturated oils, such as olive oil, to further promote wellness or add chopped walnuts or ground flax seeds to baked goods, smoothies or cereals. Incorporate foods that contain omega-3 fats into your dietary lifestyle regularly for best potential results.
Foods That Contain Vitamin B-6
The University of Oregon suggests B-complex vitamins, vitamin B-6 in particular, as a means of alleviating or preventing symptoms of depression. Vitamin B-6 works with the body to produce serotonin and other hormones that promote emotional well being. Foods that contain vitamin B6 include tuna, bananas, chicken, turkey, cod, snapper, beef, bell peppers, turnip greens, spinach and halibut. Incorporate a variety of foods that contain vitamin B6 into your diet regularly for best mood-uplifting results.
Calcium-Rich Foods
A study published in the Journal of the American College of Nutrition in 2000 indicated a positive correlation between calcium intake and reduced symptoms of depression, anxiety, irritability and moodiness associated with premenstrual syndrome (PMS). Foods that contain calcium include yogurt, milk, cheese, salmon, tofu, rhubarb, sardines, spinach, broccoli, peas, white beans and almonds. Incorporate a variety of these foods on a regular basis for best results. Keep in mind that vitamin D is necessary for the absorption of calcium. Many dairy and soy-based foods, as well as fortified cereals, contain vitamin D. Sunshine also stimulates vitamin D production, so if possible, spend small amounts of time outdoors daily.
