Anti Depression Foods

There are anti depression foods that can relieve symptoms of your depressive disorder without the use of pills. Most signs and symptoms of depression can be linked to vitamin and mineral insufficiencies in the foods we eat. Avoiding, preventing, or recovering from depression can be as simple as altering your diet and increasing your intake of anti depression foods. These are foods that contain nutrients that can facilitate the regulation of the neurotransmitters in the brain called serotonin and norepinephrine. These brain chemicals have a lot to do with how we act, feel, and think.

The five anti depression foods:

Fish oils:

Contain omega-3 fatty acids. Studies have shown that people who are depressed may lack a particular fatty acid called EPA. A study conducted in 2002 took one gram of fish oil daily and observed a 50-percent reduction in the following symptoms:

• Anxiety


• Sleep difficulties


• Feelings of sadness,


• Suicidal thoughts, and


• Decreased sex drive.

Omega-3 fatty acids can also reduce serum cholesterol levels, as well as improve the cardiovascular system. Omega-3s are contained in:

• Walnuts,


• Flaxseed


• Oily fish like salmon or tuna.


• Chia

Brown Rice: Carries vitamins B1 and B3, and folic acid, plus it is a low-glycemic food. Brown rice releases glucose into the bloodstream slowly, inhibiting hypoglycemia and mood swings. Brown rice also contains trace minerals and is high in fiber. Instant rice does not offer these benefits. Avoid any food that says instant on the label.

Brewer's Yeast: This superfood packs a wide assortment of vitamins and minerals in a small package, including 16 amino acids and 14 minerals. Amino acids are crucial for the nervous system. Add about a thimble full to a smoothie for your daily dose.

Whole-grain oats: Contain folic acid, pantothenic acid, and vitamins B6 and B1. Oats help lower cholesterol, soothe the digestive tract and help avoid the blood sugar crash. Other whole grains such as kamut, spelt, and quinoa are likewise fabulous alternatives for rendering brain-boosting nutrients.

Cabbage: Contains vitamin C and folic acid. Cabbage protects against stress, infection, and heart disease, in addition to many forms of cancers. To prevent gas after eating cabbage, add some fennel, caraway, or cumin seeds prior to cooking. Cabbage also contains fiber, and the raw juice of cabbage is a recognised remedy for stomach ulcers.

Foods such as raw cacao, dark molasses, and brazil nuts are also excellent for increasing brain function and eliminating depression.

Some typically prescribed drugs that can contribute to depression include:

• Antibiotics,


• Barbiturates,


• Amphetamines,


• Pain killers,


• Ulcer drugs,


• Anticonvulsants,


• Beta-blockers,


• Anti-Parkinson's drugs,


• Birth control pills,


• High blood pressure drugs,


• Heart medications and


• Psychotropic drugs

Other substances to avoid:

• Caffeine


• Smoking


• Foods high in fat and sugar

Keeping your blood sugar stable and getting B vitamins is important for stabilizing your mood. Cacao can be good for mood because it releases endorphins in the brain, but watch out for milk chocolate and candy varieties high in sugar.

Make sure you get plenty of:

• Sunshine. Natural sunlight is a proven cure for depression.


• Increase physical activity at least three times per week


• Laughter is good for the cardiovascular system and easily lifts your mood

by Barb Hicks, RN