Diets for Controlling Depression

According to a 2008 report by the National Institute of Mental Health, 14.8 million Americans are diagnosed with major depressive disorder each year. Although depression is often treated with prescription medication, underlying causes often go undiagnosed. Your depression may be a symptom of another illness.

Diet can have a direct impact on triggering or controlling depression. Studies at the National Institutes of Health have uncovered links between diet and depression, and the results of their research may help control symptoms.

Identification

• Major depression can interfere with your ability to work, sleep, study, eat and enjoy life. Symptoms include a persistent sad, anxious or "empty" mood; feelings of hopelessness, pessimism, guilt and worthlessness; and a loss of interest or pleasure in hobbies and other once-favorite activities.

Sugar

• Depressive symptoms may be associated with sugar intolerance, according to a 2004 study of two groups of patients published by the National Institutes of Health.

  The first group consisted of people previously diagnosed with sugar intolerance. Of them, 28.5 percent showed depressive symptoms, which is substantially higher than among the general population.

  The second group consisted of people who suffered from major depression. Based on sugar absorption tests, 71 percent were found intolerant of sugar, compared to 15 percent of the general population.

Other Causes

• A 2007 study conducted by researchers at University Hospital in Sweden noted, "Celiac disease is characterized by mucosal atrophy in the small bowel, but is also associated with extraintestinal complications, including neuropsychiatric disorders." Dr. Jonas Ludvigsson noted the study included nearly 14,000 subjects, and found those suffering from celiac disease were 1.8 times more likely to suffer from depression.

  Celiac disease inhibits your ability to absorb folate and B6. Abnormally low levels of folate are associated with neurological and psychiatric disease, including depression. Individuals with celiac have difficulty absorbing tryptophan. This amino acid triggers serotonin production, which regulates your mood. Decreased levels of serotonin may be associated with depression.

Serotonin

• Serotonin levels and mood have been linked, but the relationship is complicated. A 2007 report published in the Journal of Psychiatry and Neuroscience suggests that increasing serotonin levels tends to reduce anxiety. Carbohydrate-rich foods like legumes, whole grains, fruits and vegetables increase serotonin levels.

  Vitamin D is another serotonin-booster. According to the USDA, the recommended dosage for people 14 to 50 is 200 IU per day, and 400 IU per day for those 51 to 71. Few foods contain significant amounts of vitamin D. To help Americans get enough in their diet, all milk is fortified with vitamin D. Salmon, mackerel, tuna and sardines are all excellent sources of vitamin D.

Omega Fatty Acids

• While much has been written about the benefits of omega-3 fatty acids, researchers at Ohio State University stress the need to balance omega-3 and omega-6 fatty acids. The typical American diet contains 20 times more omega-6 than omega-3, a ratio that researchers say should be lowered to 4-to-1, or even 2-to-1.

  The study concluded, "Research has shown that an increase in omega-3 fatty acids in the diet has specific health benefits, especially in patients with depression." Foods rich in omega-3 include salmon, flax seed, walnuts, sardines, mackerel, broccoli, spinach, herring, oysters and shrimp.