Its completely normal to feel down every once in a while.  Unfortunately, however, there are millions who suffer from more than just a passing bout of the blues.  For those who suffer from depression, it can be debilitating and affect many aspects of life.  The good news is that there are ways to boost your mood.  Diet is one way to achieve this.  Eating meals at regular intervals helps to stabilize moods.  More than that, research has shown that what you eat can have a direct effect on how you feel and even minimize symptoms of depression.  What are some of these foods and how do they help?

            Eating enough carbohydrates (complex and veggies) can help raise serotonin levels.  Serotonin is a chemical found in the brain that has a calming effect.  Lower levels are found in those who suffer from depression.  Carbohydrates have been found to aid the production of this vital compound.  Examples in food include quinoa, brown rice, oatmeal, sweet potatoes and pretty much all the veggies.

            Next on the list are omega-3 fatty acids.  These fatty acids are not produced by our  bodies, but are supplemented through diet.  Studies show the importance of omega-3s in that it can aid greatly in the prevention of heart disease, stroke, cancer and depression.  It is considered 'brain food' and can enhance the effectiveness of depression medications.  Flaxseed, almonds, walnuts, salmon and other types of fish are healthy and delicious sources of omega-3 fatty acids.

            Low levels of the antioxidant vitamin E has been recorded in ones who are depressed.  The deficiency in this vitamin can be helped through taking supplements and also by eating foods like the chick pea.  An easy to prepare food like hummus can help boost your mood and tastes great too!

            Folates are another important nutrient that can help raise serotonin and is good for the overall health and function of the brain and nervous system.  Taking in plenty of folate has been shown to reduce symptoms of depression.  Legumes, spinach and peas are examples of foods that are rich in folate and help fight depression.

            Vitamin B6 is another vitamin that is beneficial to brain function.  It aids in the regulating of mood disorders and depression because it also has a positive effect on serotonin levels.  Foods like turkey, chicken, walnuts, wheat germ, yeast, sunflower seeds and soya beans are great sources of B6. 

            Depression can be treated successfully with good treatment, exercise and healthy foods.  Of course, checking with your healthcare provider is important when deciding on how to help improve your condition.  Reviewing together current treatment and proposed diet plans is beneficial and will help maximize results.  Eating a balanced diet and receiving the nourishment your body requires is sure to help chase those lingering bad moods away.  Some of the more persistent or chronic feelings may take a while, but there is hope.  A happier, better you can start today by eating foods that fight depression.

By: Kendrick Ribeiro

 


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