Best Foods For People With Depression

Anyway, as I have mentioned once or twice during my time, I do suffer from mild to moderate depression on and off, and have done so for a number of years. I have tried a many ways of helping myself over this time, including taking both St John's Wort and garlic supplements, both of which I have reviewed in other parts of the site. Having recently read somewhere that diet and lifestyle have an impact on mild depression (and may even be one of the causes of it), I am trying to sort out this part of my life to hopefully improve things for myself.

DISCLAIMER - This is a self-treatment approach that is intended for people with mild depression only. Although it may benefit people who suffer from more severe forms of the illness, it should only be carried out in conjunction with proper medical treatment. I know how hard it is, but if you feel badly depressed, it is important that you see a doctor as soon as you can.

So what foods are recommended for depression? Well, after some research, I found that these seem to be the ones to go for:

Spinach: This is really a super-food; it is rich in anti-oxidants, high in fibre, a good source of beta-carotene and helps protect against heart disease. More importantly, it is a good source of energy, helps to keep nerves healthy and boosts serotonin levels in the brain. Serotonin is a neurochemical that is known to be mood enhancer; low levels of it are thought to be a physiological cause of depression on some people.

Pasta: Rich in B vitamins (which helps the nervous system), and also promotes a feeling of being relaxed. For this reason, pasta is good as an evening meal, helping you to go to bed feeling ready for sleep. Wholemeal bread has a similar effect. Getting a good night's sleep is a hard thing to do when you are depressed, so anything you can do to help yourself is going to be worthwhile.

Coffee: I bet you are surprised to see this one on the list! Well, in small amounts (one or two cups a day) this can actually be beneficial as it makes you feel less lethargic and also boosts serotonin levels. High levels of coffee consumption should be avoided though, as it aggravates high blood pressure and increases the risk of osteoporosis, and you should avoid it near bedtime as could disrupt your sleep.

Avocado: It is now accepted that low levels of potassium do nothing to help you if you are depressed. Avocados contain very high levels of potassium and as no cooking or processing is required, none of the nutritional quality is lost. They also have the added bonus of reducing feelings of fatigue and sluggishness, and contain vitamin B6, which is known to reduce mood swings in women with PMT. Although avocados are high in calories, the fat they contain are "good" monounsaturates and not cholesterol as it is commonly thought.

Banana: Also rich in potassium. In addition, bananas contain a chemical compound called bufotenine that acts on the brain to increase feelings of happiness and self-confidence, and triggers the release of serotonin. Bananas are one of the best foods for people with depression - as the old joke says, you never see a suicidal monkey, do you?

Garlic: A wonderful natural mood enhancer, which reduces fatigue, anxiety, sensitivity and irritability. If you don't like the taste, just take it as odor-free capsules.

Muesli: This is good for a number of reasons. The complex carbohydrates stabilise your blood sugar levels while the oats ease stress and calm your nerves and the other typical ingredients give you plenty of B vitamins and potassium. Strangely enough, it has also been shown that muesli can reduce nicotine cravings!

Omega 3 fatty acids: These are a group of good fats found in oily fish (such as salmon and tuna), seeds and nuts that your body cannot produce - they are thought to help alleviate depression.

Anything rich in selenium: New research indicates that levels of selenium being consumed are dropping in western society, and that this may be one reason why cases of depression are rising. It is not quite understood what the connection is, but it would be a good idea to keep your selenium levels topped up by either taking a supplement or regularly eating foods such as shellfish, Brazil nuts, hard cheeses, seeds, and pork. This is especially true for anyone who smokes and drinks a lot or who is pregnant.

While these are the best foods for depression, other ways of boosting serotonin levels are from eating seafood, beans and cereal and from taking exercise (which also releases the feel-good endorphins in your brain).

If you are depressed, it is also a good idea to avoid cigarettes and alcohol as these can make you feel worse - alcohol is a known depressant and can disrupt sleep. If you think there is a chance of you having any food allergens, then approach your doctor about being tested for allergies and remove these items from your diet - do not eliminate whole food groups without medical supervision though! Regular meals will help stabilise blood sugar levels and stop you feeling bad from having a sugar "crash".

The way I look at this approach, whatever happens you can do yourself no harm by using foods to tackle health problems. Since I made a positive effort to do this, I have certainly found that I feel better - whether this is an actual effect or psychological is anybody's guess, but as long as I am not depressed, then that is fine by me! From my own experience, the best foods are bananas and garlic - and taking a comprehensive vitamin and mineral supplement seems to help as well.

For the most comprehensive information about Depression and Treatment, visit our Depression Community Center at HealthyPlace.com.

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