4 of 29

Write now Article Tools

If you are living with clinical depression, there's more you can do for yourself than see your therapist or get a prescription. Many studies have proven that there are some foods that fight depression. So making some simple tweaks to your diet could give you a helping hand to grab onto as you climb out of that deep, black hole and rejoin the world around you.

For instance:

1. Oily, cold-water fish like salmon, herring and sardines contain omega-3 fatty acids (specifically, EPA (eicosapentaenoic acid) and DHA (docosahexainoic acid)) that are essential to the health of your brain. Much of your brain is composed of these fatty acids, especially the walls of the cells. Your brain's cell walls communicate with your bloodstream to decide what to let in and what to keep out. Without enough of these vital omega-3 fatty acids, your brain cannot function to its optimal capacity. In fact, a study has shown that a diet rich in omega-3s can reduce symptoms of depression by about 30%. If you don't like fish, you can also try a good fish oil supplement. Vegetarians and those allergic to fish take note: you can get some omega-3s from plant sources, like walnuts, avocados and flax seeds, but it will only be a small amount as compared to fish oil and contains a different kind of omega-3 fatty acid than the ones used in the study.

2. Do your symptoms of depression get worse in the winter? It could be because of the paltry amount of available sunlight during the winter months. Without enough sunlight, our bodies cannot create enough vitamin D to meet our needs, and this can cause or exacerbate depressive episodes, including a type of depression called SAD, or seasonal affective disorder. A study showed that anyone living north of Atlanta, Georgia during the winter months simply can't - no matter how long they stay outside or how little clothing they wear - get enough rays to make enough D. During these months, it's vital to either get your dose of D from your diet or take supplements, especially if the level of vitamin D in your blood is low. Foods rich in vitamin D include the previously-mentioned oily fish, fortified milk, cheese, beef liver and egg yolks. Shoot for about 500 mg a day; if you take a supplement, it's safe to go up to 1000 mg, or even 2000 mg a day.

3. The lack of certain minerals may also make depression worse. These include magnesium and calcium. Pumpkin seeds are an especially good source of magnesium. They are relatively inexpensive, and you can either include them in snacks (for example, mix with a few walnuts and some raisins) or sprinkle them over salads or soups. Other good sources of magnesium are black beans, raw broccoli, and other green vegetables. Get your calcium from milk or other dairy products. If you cannot eat dairy, then you can get good sources of plant-based calcium from leafy green vegetables like kale, or from tofu.

4. Many foods that fight depression are high in B vitamins, especially folate. They nourish your brain and give you a boost of needed energy. These include whole grains, like whole wheat bread and pasta, brown rice and oatmeal, and leafy greens like spinach, as well as peas, peanuts, beans, orange juice, avocados and wheat germ. Vitamin B-3 is another energy booster, and can be found naturally in beets, chicken, beans and oily fish (these fish are getting pretty important!)

5. Antioxidant powerhouses, such as broccoli and blueberries, not only feed your brain chemicals that help prevent cellular damage, but they break down slowly in your digestive system. This helps regulate your blood sugar, which helps stabilize your mood. You might see an example of this if you've gone too long without eating and feel cranky, or feel more depressed. Spices like cinnamon have also been found to help stabilize your blood sugar level. Sprinkle some liberally over your oatmeal for a double dose of mood lifting nutrition.

6. According to the rapidly emerging field of brain science, many people who have clinical depression have lower levels of serotonin in their brains. This is a chemical that regulates mood and sleep. And it's also the chemical that most prescription antidepressants are intended to rejigger. You can boost your serotonin by eating foods that are rich in tryptophan, the amino acid that helps create serotonin. These include turkey, bananas, potatoes, sunflower seeds, brown rice and other whole grains, salmon, soy products and beets. Try adding some of these to your diet and see if you don't get a better night's sleep.

7. Drink up - water, that is. Water helps make your digestion more efficient, which gives your brain a better chance of getting all of these healthful substances that nourish and repair its cells. It also fights fatigue and improves the function of your muscles. If you urine is light yellow, that means you're getting enough water.

8. And sometimes, the link between food and depression could be more about foods that make your symptoms worse. Sugar, caffeine, alcohol, red meat, highly processed foods and refined grains are common culprits. You may think you're getting a high from a candy bar or that double mocha espresso, or want to drown your sorrows in a tub of ice cream or a gooey chocolate brownie, but the happy buzz wears off in a giant crash that often leaves you feeling worse. You'd do yourself a favor, and help improve not just your depression symptoms but your general health, by eliminating these energy-zappers from your diet.

Change is hard, especially when you barely have the energy to get moving. But even if you add one or two of these foods that fight depression (probably including more omega-3s is the most important), you'd be well on your way to feeling just a little bit better. That might be all the boost you need to start climbing out of that black hole and up into the sunshine.

Learn more about this author, Laurie Boris.
Click here to send this author comments or questions.

Add your voice

Know something about Lighten up: Foods that fight depression?
We want to hear your view. Write now!