Foods for Healing Depression

A clinical depression diagnosis means that the patient experiences mental and physical symptoms related to a depressed mood for at least two weeks. Many doctors may prescribe antidepressant medications as part of therapy to help relieve symptoms such as insomnia and recurring thoughts of death. However, a patient may also be able to help relieve depression through foods such as turkey, strawberries and oatmeal.

Tryptophan

• Depression patients might want to talk turkey to help their moods improve. Dr Espen Walderhaug led a 2007 study that showed low serotonin levels can make depressed males more impulsive, and depressed females even more depressed. Tryptophan-laden foods such as turkey, eggs and milk can help improve depression symptoms. Tryptophan is an amino acid that helps produce serotonin, the neurotransmitter that promotes balance and wellness in the mind.

Fruits and Vegetables

• Fruits and vegetables can provide depressed patients a bevy of beneficial nutrients, namely B vitamins. B6 keeps cells healthy. B9, known as Folate, assists B12 in maintaining the central nervous system. It also helps the formation of red blood cells and is a critical component of spinal fluid. Bananas, watermelon, lima beans, artichokes, blackberries, cantaloupe and strawberries are good fruit and vegetable sources.

Whole Grains

• Whole grains help depression patients by stemming energy-level spikes that can induce a depressed mood. Whole grains such as wheat flour and oats contain complex carbohydrates. These provide glucose for the body to use as fuel. Since whole grains also contain dietary fiber, the glucose energy takes longer to break down, providing sustained energy, versus simple sugars that spike energy levels up and down. Almond meal, quinoa, spelt and Kamut are also whole-grain sources.

Oily Fish

• Oily fish can help depression patients because they contain Omega-3 fatty acids. These tend to protect the brain cells from disorders such as depression or Alzheimer's. The "Journal of Psychotherapy and Psychosomatics" tested Omega-3 levels in 987 patients. Twenty-three percent of those with the lowest Omega-3 levels were suffering from depression. You can increase Omega-3 fatty acid intake by eating oily coldwater fish such as Chinook salmon, light tuna, pollock and catfish. If fish isn't part of the normal diet, patients should consult their doctors about taking supplements or use alternative sources such as flaxseed and nuts.