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The Best Diets to Offset Depression

If you are battling depression, medication is typically prescribed. If you do not want to take anti-depression medication, you can tweak your diet a bit and possibly see results similar to some anti-depressant medication. The foods you eat daily, as well as certain supplements that you may take, can go a long way in working to offset depression.

  1. Food

    • Foods that are rich in phytonutrients, vitamins and minerals result in healthy mental function, which reduces the likelihood of depression. Processed and manufactured foods lack the nutrients that offset depression. Foods full of omega-3s, fruits and vegetables should be part of your diet. Omega-3s can be found in fish, olive oil, flaxseeds and walnuts. B vitamins play a part in offsetting depression. Foods that pack B vitamins are spinach, brown rice and whole grain oats. Spinach is also high in magnesium; a deficiency of which has been linked to depression. Brown rice, along with cabbage and whole grain oats, also contains folic acid. Folic acid is a B vitamin that is used in SAM-e, which is a popular depression fighting supplement. Raw cacao has been shown to release endorphins that contribute to good moods. Serotonin, which increases moods, is made by the body when tryptophan is introduced. Tryptophan can be found eggs, grass fed beef, poultry, beans and fish. Beef and poultry are also high in zinc, which is something that helps to offset depression. Other sources of zinc include crabs, lobster, salmon, lamb, cheese, beans, yogurt and pumpkin seeds.

    Dietary Supplements

    • If you are not getting enough natural vitamins and minerals to offset depression from what you are eating, you can incorporate supplements into your diet. A multivitamin that packs a lot of B vitamins is a good place to start. Look for a multivitamin that gives you a high amount of B6, B3, folic acid, magnesium and zinc. A deficiency of these as been linked to depression. There are even probiotic vitamin supplements that incorporate nutrients from foods such as spinach.

      Fish oil capsules can be taken daily to ensure that an adequate amount of omega-3s is being ingested. Two grams of fish oil is the daily recommended intake amount. Omega-3s can also come from flaxseed oil. One to two teaspoons daily is the recommended amount to take.

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