Lighten up: Foods that fight depression
by Petra Newman
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 vitamin can lead to fatigue, chronic stress and depression. This vitamin is found in a number of foods, the best being, yeast, liver, and eggs, peanuts, mushrooms, split peas, soya beans and soya bean flour.
Vitamin B6 (pyridoxine): This vitamin is used to manufacture serotonin, melatonin and dopamine. Deficiencies, which are rare, can compromise the immune system, the nervous system and cause mental confusion. A large variety of foods carry the B6 vitamin, such as beans, meat, poultry, fish, some fruit and vegetables and fortified cereals. Good sources are brewer's yeast, eggs, chicken, carrots, liver, kidneys, peas, wheat germ and walnuts.
Vitamin B12: This vitamin is very important to red blood cell formation. Deficiencies in vitamin B12 can lead to a number of problems such as mood swings, paranoia, irritability, confusion, dementia, hallucinations, or mania. For a healthy outlook make sure you incorporate foods rich in B12 vitamins, such as Calf's liver, snapper, halibut, Salmon, Chinook, Beef tenderloin, lean lamb loin, scallops, shrimp, and low-fat yogurt. The list goes on to include eggs, cheese, pork and ham, trout, milk, and clams.
Folic acid: This B vitamin helps keep your blood healthy. A deficiency means fewer healthy red blood cells to carry oxygen throughout your body, leaving you feeling tired and headachy. A good source of folic acid can be found in fava, kidney, pinto, roman, soy and white beans, lima beans, chickpeas, lentils, spinach and cooked asparagus. Folic acid can also be gotten by eating peanuts, sunflower seeds romaine lettuce, enriched pasta, orange and pineapple juices.
Omega-3 fatty acids
New research has found that the omega-3 fatty acid found in fish can help push away depression.
Carbohydrates
Carbohydrates are important in your diet because of its ability to increase tryptophan in your brain. Tryptophan is the amino acid needed to make serotonin, the "happy" neurotransmitter. Carbohydrates from fruits, vegetables and whole grains are best when fighting stress.
Minerals
Depression can also be caused by a deficiency of certain minerals.
Magnesium: A deficiency in magnesium can cause a range of problems from confusion, agitation to anxiety and hallucinations. For optimal health your diet should include magnesium rich foods such as unrefined whole grain products (whole wheat cereals and breads), green leafy vegetables (spinach and kale) nuts and seeds, legumes (lentils, kidney beans, chick peas etc.)
Iron: Iron plays an important role in our red blood cells. It delivers oxygen, removes carbon dioxide and carries life sustaining nutrients to every part of the body. Iron ensures a healthy immune system and creates energy. Iron deficiency can cause many health problems including fatigue, irritability, weakness and headaches. Iron rich foods are; dark cuts of meat, legumes, fortified cereals, quinoa, leafy green vegetables like kale, spinach etc. Make sure to add vitamin C when eating these foods (orange or lemon juice). Vitamin C is needed to enable the absorption of iron.
Potassium: Potassium is a mineral needed for cells to function properly, especially nerve and muscle cells. Depression, weakness and fatigue can be attributed to a low level of potassium in the body. Foods high in potassium are; bananas, bran, Brussels sprouts, granola, legumes, milk, oranges, peaches and tomatoes.
Manganese: A deficiency of manganese may contribute to depression stemming from low levels of the neurotransmitters serotonin and epinephrine. Excellent source of manganese include, mustard greens, kale, chard, raspberries, pineapple, romaine lettuce, collard greens and maple syrup. (http://www.whfoods.com/genpage.php?tname=nutrient&dbid=77)
Zinc: A deficiency of zinc has been linked to depression and low energy. Foods rich in zinc are calf's liver, mushrooms, spinach, pumpkin and sesame seeds, beef, lamb and venison, also yogurt and green peas.
Calcium: Low calcium causes nerve fiber irritability and muscle spasms. It can cause irritability, numbness and nervousness. Foods high in calcium are; milk, yogurt, cheese, soy beverages, almond and rice beverages, salmon and sardines with bone in, tofu, soybeans, and soy nuts; bok choy, mustard and dandelion greens, also cooked turnip greens.
Selenium: Low selenium can cause confusion, depression, anxiety and uncertainty. An excellent source of selenium includes button mushrooms, shiitake mushrooms, cod, shrimp, snapper, tuna, halibut, calf's liver, and salmon.
Chocolate: Endorphins (the feel good chemical) is released in your brain when eating chocolate. However, eat only a few pieces of chocolate a week. Chocolate is high in calories and can add inches to your waist.
If depression interferes with everyday life for a prolonged period of time, you should seek professional help.
Always consult your doctor before changing your diet and exercise routine.