Depression Fighting Foods

by Nina White, NC

Feeling blue? We’ve all been there at some point in our lives. In fact, research indicates approximately 33 percent of women in America will struggle with depression during their lifetime. For me it was daily lack of energy and a general feeling of overall sadness that I just couldn’t shake. I had yet to make the “mind-body” connection and turned to prescription antidepressants to help ease my symptoms. This was about ten years ago and since then I have committed myself to living as holistically as possible. Had I known then that eating certain foods, meditating, and exercise could improve my depression; I may not have reached for pills so quickly. I learned that the brain needs the right amount of all nutrients in order to function properly. If the body is deficient in certain vitamins and minerals, neurotransmitters in the brain can be off balance and may contribute to depression. Fortunately, keeping neurotransmitters in balance is attainable simply by eating nutrient dense, whole, organic foods. Below, I’ve highlighted nutrients that are vital to brain health and essential for overall wellbeing.

Protein: Including high quality protein in your diet is important for a number of reasons. First, it helps to keep blood sugar levels balanced, which in turn keeps mental focus clear and moods stable. Protein also provides amino acids that convert to brain chemicals and manage the functions of brain cells. The amino acid tryptophan converts to the brain chemical serotonin for example. Eating a wide variety of protein sources at every meal such as turkey, almonds, eggs, and sesame seeds will keep brain chemistry, mood, and energy levels steady throughout the day.

Omega-3 fatty acids: Chemicals in the brain such as serotonin and dopamine rely on essential fatty acids to perform accurately. When levels of omega-3 fatty acids in the body are low or if levels of omega-6 fatty acids are too high, chemicals in the brain can become unsteady causing depression. Most people are getting too much omega-6 and not enough omega-3 in their diet. Eating a diet rich in omega-3s keeps cell membranes healthy and happy by allowing them to hold onto water, electrolytes, and nutrients. Including the following sources of Omega-3 fatty acids in your diet will help you to feel your best.

1. Cold water fish such as salmon, halibut, mackerel, herring, sardines, and tuna – make sure to choose the highest quality of wild, sustainable fish you can find.

2. Nuts and seeds like walnuts, flaxseeds, pumpkin seeds, and chia seeds – choose raw, organic nuts and seeds whenever possible.

3. Take a high quality Fish Oil supplement daily.

4. Algae and seaweed can be added to salads, soups, and vegetables for an additional source of omega-3s along with essential minerals.

Folic Acid (Vitamin B9): There has been a strong association between having low levels of folic acid and depression. Foods high in folic acid include green leafy vegetables such as spinach, kale, and Swiss chard as well as asparagus, cabbage, broccoli, and whole grains.
Vitamin B6 (Pyridoxine): Vitamin B6 is needed by the body to make all brain neurotransmitters and levels are generally very low in people with depression. B6 can be found in legumes, nuts and seeds, whole grains, cauliflower, potatoes, and bananas.

Vitamin B12 (Cobalamin): Vitamin B12 affects the enzymes that manufacture neurotransmitters so a deficiency is generally an indicator of depression. The best sources of vitamin B12 are organ meats like liver and kidney as well as eggs, cheese, meat, and fish.     

Selenium: This mineral has long been used to improve mood and reduce depression symptoms. Add selenium to your diet by eating nutritional yeast, liver, fish, sunflower seeds, garlic, shellfish, whole grains, and Brazil nuts.

There are many different ways to treat depression and eating a diet based on whole, organic foods and taking care of oneself mind, body, and spirit can go a long way in preventing and relieving mild depression symptoms. For questions or more information regarding how nutrition can affect mental health contact Nina White at www.fertilerootsnutrition.com

**Depression is a serious issue and this article is not meant to replace treatment from a professional mental health care practitioner**

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About the author: Nina White, NC is a Certified Holistic Nutrition Consultant and the owner/founder of Fertile Roots Nutrition based in San Diego, CA. She offers one on one counseling sessions, classes, and workshops teaching women how to heal their bodies with food. Her mission is to help women reclaim their fertility one bite at a time! For more information please visit Nina at www.fertilerootsnutrition.com.