Natural Foods That Help Depression

We all feel a little blue from time to time, but when this feeling lasts longer than a couple weeks you may be suffering from depression. Depression is caused by low levels of serotonin---the brain chemical that regulates feelings of well-being---and an imbalance of this chemical is often caused by a vitamin and mineral deficiency. Before you think about taking an anti-depressant with risky side-effects (though this may be necessary if nothing else works), try improving your diet first.

Omega-3

• Omega-3 fatty acids are essential fatty acids (EFAs) that are vital for cells, muscles, nerves and organs to function properly. The body can't make EFAs on its own, so they must be acquired through diet or supplements. Depression is often treated with anti-depressant drugs to elevate serotonin levels in the brain in a similar way that Omega-3 does. The best sources of Omega-3 fatty acids are fish oil, wild salmon, walnuts and flaxseed.

Folate

• Folate and folic acid are forms of water-soluble B9 vitamin; folate occurs naturally in food, and folic acid is the synthetic form of this vitamin. Folate assists with the production of serotonin, so extra folic acid is beneficial for people with depression. Good sources of folate include dark green leafy vegetables such as spinach, broccoli, turnip greens, asparagus and lettuce; fruits such as bananas, melons and lemons; dried or fresh beans and peas;sunflower seeds; and organ meats such as liver and kidney.

Vitamins & Minerals

• Low levels of B vitamins are directly related to feelings of depression and anxiety. Food sources of the B vitamins include grains, nuts, chicken, turkey, brown rice, bananas, lentils and eggs.

  Deficiencies in certain minerals, such as potassium, iron, calcium, magnesium or zinc, can cause depression. Foods rich in potassium include most fresh fruits and vegetables. Iron-rich foods include red meat and cashews. Eat dairy and leafy green vegetables for calcium; fish, artichokes, almonds and barley for magnesium. Meat protein is an excellent source of zinc.

Endorphins

• Endorphins are polypeptides that are produced by the pituitary gland during exercise, excitement and orgasm, and produce a sense of well-being that counters the effects of low serotonin. Food sources that encourage the secretion of endorphins are dark chocolate, dark molasses, brazil nuts and chili peppers. Keep in mind, however, that eating too much sugar will lower your serotonin levels.

Other Methods

• In addition to eating a nutritious diet, you should get adequate sunshine and regular exercise, laugh a lot and meditate to boost serotonin levels. You can also try taking 5-hydroxytryptophan (5HTP), which is an amino acid that increases serotonin and has been used in Europe for forty years. This should be taken on a short-term basis only, and not by those who have a history of heart problems. Always consult your doctor before taking any supplement.

Avoid

• Avoid prescription drugs (if at all possible), because these medications deplete the body of important vitamins and minerals. Such prescriptions include birth control pills, antibiotics, pain killers and ulcer drugs. Also avoid caffeine, smoking and sugar, all of which suppress the production of serotonin in your brain.