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Foods to Fight Depression

Your body is a machine, and making it run most efficiently depends on what you put into it. The foods you eat directly affect your mood and energy level. If you suffer from fatigue, stress or other symptoms related to depression, a simple change in your diet may be all you need.

  1. Vitamin B Deficiency

    • A deficiency of vitamins B1 (thiamine), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B12 can greatly contribute to symptoms of depression. These vitamins work on the chemicals in the brain and are essential for alleviating depressive symptoms. Some of their functions include boosting the immune system, promoting metabolic function and improving energy. Foods high in B vitamins include bananas, potatoes, lentils, whole grains, green vegetables, eggs, soy, dairy products, turkey and tuna.

    Adding Iron

    • An iron deficiency can lead to anemia, which can in turn lead to fatigue and the inability to handle stress. Two symptoms of too little iron are irritability and depression. Foods rich in iron include lean red meats such as beef, pork, lamb and liver; green leafy vegetables such as spinach, asparagus, broccoli, kale, parsley and cabbage; and oats, barley and whole grains

    Omega 3

    • Omega-3 fatty acids help to get necessary nutrients into our cells. Eating foods rich in omega 3 not only helps battle depression but also helps to prevent cardiovascular disease, asthma and rheumatoid arthritis. Omega 3 foods include salmon, halibut, tuna, tofu, flax seeds, walnuts and squash.

    Foods to Avoid

    • Some foods contribute to those sluggish feelings of fatigue, lethargy and depression because of the way they are broken down in the body. Foods to avoid include the following:

      Sugar, which gives you an initial boost of energy but will cause you to "crash" a few hours later.
      White flour, which is broken down in the body like sugar and lacks any nutritional value.
      Alcohol, which depletes the brain of serotonin, a natural mood enhancer.
      Caffeine, which can raise blood-glucose levels. When the levels drop, so do you.
      Hydrogenated fats found in potato chips, fast food and cookies.

    Considerations

    • Suffering from depression can be debilitating, not only to you but to your family, friends, and the people around you. If you have a history of depression, try implementing a lifestyle change beginning with diet and exercise. If your body stays balanced by eating the right foods and obtaining the right nutrients, you may be able to avoid taking medications.

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