Depression
affects many people, and it can be life changing. Medical treatment and
counseling can often help relieve symptoms, but lifestyle remedies, such as a
healthful diet, can also boost a person’s well-being.
There is no specific diet to treat depression, but
eating more of some foods and less or none of others can help some people
manage their symptoms.
In this article, we look at some foods and nutrients that may
be beneficial and some that people should avoid.
Many nutrients are available to purchase, but people should
ask their doctor’s advice before using any supplements, as they can sometimes
interfere with other medications.
Link
between diet and depression
One factor that may contribute to depression is a person’s
dietary habits, which will determine the nutrients that they consume.
A 2017 study found that the symptoms of people
with moderate-to-severe depression improved when they received nutritional
counseling sessions and ate a more healthful diet for 12 weeks.
The improved diet focused on fresh and whole foods that are
high in nutrients. It also limited processed refined foods, sweets, and fried
food, including junk food.
Depressive symptoms, including mood and anxiety,
improved enough to achieve remission criteria in more than 32% of the
participants.
The researchers concluded that people could help manage or
improve their symptoms of depression by addressing their diet.
Some scientists have suggested that
increasing selenium intake might help improve mood and reduce
anxiety, which may help make depression more manageable.
Selenium is present in a variety of foods, including:
- whole grains
- Brazil nuts
- some seafood
- organ meats, such as liver
Supplements are available for purchase in health food shops
and online.
Vitamin D may help improve the symptoms of depression,
according to a 2019 meta-analysis.
People obtain most of their vitamin D through sun
exposure, but dietary sources are also important.
Foods that can provide vitamin D include:
- oily fish
- fortified dairy products
- beef liver
- egg
Supplements are also available for purchase online.
The results of some studies have suggested that omega-3 fatty
acids might help with depressive disorders.
However, the authors of a 2015 review concluded
that more studies are necessary to confirm this.
Eating omega-3 fatty acids may reduce the risk of mood
disorders and brain diseases by enhancing brain function and preserving the
myelin sheath that protects nerve cells.
Good sources of omega-3 fatty acids include:
- cold-water fish, such as
salmon, sardines, tuna, and mackerel
- flaxseed, flaxseed oil, and
chia seeds
- walnuts
Omega-3 supplements are also available for purchase
online.
Antioxidants
Vitamins A (beta carotene), C, and E contain substances
called antioxidants.
Antioxidants help remove free radicals, which are the waste
products of natural bodily processes that can build up in the body.
If the body cannot eliminate enough free radicals,
oxidative stress can develop. A number of health problems can result,
which may include anxiety and depression.
The results of a 2012 study suggested that
consuming the vitamins that provide antioxidants may reduce symptoms of anxiety
in people with generalized anxiety disorder.
Fresh, plant based foods, such as berries, are good sources
of antioxidants. A diet that is rich in fresh fruits and vegetables, soy, and
other plant products may help reduce the stress-related symptoms of depression.
B vitamins
Vitamins B-12 and B-9 (folate,
or folic acid) help protect and maintain the nervous system,
including the brain. They may help reduce the risk and symptoms of mood
disorders, such as depression.
Sources of vitamin B-12 include:
- eggs
- meat
- poultry
- fish
- oysters
- milk
- some fortified cereals
Foods that contain folate include:
- dark leafy vegetables
- fruit and fruit juices
- nuts
- beans
- whole grains
- dairy products
- meat and poultry
- seafood
- eggs
People can purchase vitamin B-12 and folate supplements
in health food stores or online.
Zinc helps the body perceive taste, but it also boosts the
immune system and may influence depression.
Some studies have suggested that zinc levels may
be lower in people with depression and that zinc supplementation may help antidepressants work
more effectively.
Zinc is present in:
- whole grains
- oysters
- beef, chicken, and pork
- beans
- nuts and pumpkin seeds
Supplements are also available for purchase online.
Learn more about the health benefits of zinc here.
Protein enables the body to grow and repair, but it may also
help people with depression.
The body uses a protein called tryptophan to create serotonin,
the “feel good” hormone.
Tryptophan is present in:
- tuna
- turkey
- chickpeas
Serotonin appears to play a role in depression,
but the mechanism is complex, and exactly how it works remains unclear.
However, eating foods that may boost serotonin levels might be beneficial.
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