by Petra Newman

Created on: February 16, 2009   Last Updated: September 23, 2010

Millions of people suffer from depression at one time or other.  Feeling sad or blue, frustrated and emotional for short periods of time is normal.  Life style change can alleviate bouts of depression.  Exercise, healthy diet, plenty of sleep and socializing with family and friends are essential for a healthy body and mind.  The old adage "You are what you eat" also holds true in our mental well being. Research shows that nutritious foods rich in Omega-3 fatty acids and B vitamins can beat the blues.

Susan Moores, a registered dietician, spokesperson for American Dietetic association and nutrition consultant in St. Paul, Minnesota, says "Choosing a healthy variety of foods and not just focusing on one nutrient is crucial.  When people eat better they feel better, and there is a definite role for a healthful diet when someone is suffering from depression."  She goes on to state that "Good nutrition won't pull you out of depression, but it is a piece of the puzzle for managing depression." (http://www.bhg.com/health-family/mind-body-spirit/n atural-remedies/superfoods-for-the-blues/)

Foods high in B vitamins, iron, Magnesium, manganese, potassium, calcium, zinc, selenium, carbohydrates and omega-3 fatty acids are all stress busters and help fight depression. (http://depression.about.com/cs/diet/a/vitamin.htm?p= 1

B Vitamins

Studies show that B-complex vitamins are essential to our emotional well being.  Alcohol, nicotine, refined sugar and caffeine destroy the B vitamin.  Your body doesn't store the B vitamin so it's important to supply your body with these vitamins daily.

B-1 (thiamine):   The brain uses thiamine to convert blood sugar into fuel.  A deficiency of thiamine can lead to a number of problems including fatigue, depression, irritability, anxiety, even thoughts of suicide.  It can lead to loss of appetite, insomnia, and memory problems.  Your diet should include food like whole grain cereals, wheat germ, nuts, green vegetables i.e. beets, carrots, turnips, lettuce, cauliflower, peas, beans, rice, rye and whole wheat flour.

Vitamin B3 (niacin):   Deficiency of niacin can cause Pellagra which produces psychosis and dementia, anxiety as well as mental and physical slowness.  Some of the foods that stave off these disorders include crimini mushrooms, tuna, salmon, chicken breast, asparagus, halibut and venison.

Vitamin B5 (pantothenic acid):    Deficiency of this

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