Diet For Depression

People affected with depression often look for dietary help to reduce or control their depression. If you are one among these people then you will feel bad to know that no specific diet has been designed that works for depression. Even studies have not been conducted to find out about a particular diet plan that may minimize the clinical depression symptoms.

But do not get depressed; specific diets and foods may not alleviate depression instantly but they may provide you help to treat your overall depression. Researches have accepted that there is indeed a connection between mood and food. Hence you can follow the diet for depression mentioned below.

Consume a nutritious diet that includes vitamins, minerals, protein, carbohydrates and a small amount of fat. All these nutrients in our foods maintain growth and wellness of our body. Take foods that are rich in B-complex vitamins as they are crucial for producing the chemical messengers in the brain that regulate our mood. Good sources of B vitamins include green vegetables, bananas, lentils, eggs, potatoes, beans, meat, etc.

Tyrosine, an amino acid, is responsible to boost the levels of the brain chemicals called norepinephrine and dopamine. This boost makes you mentally alert and gives concentration. Hence try to eat protein rich foods such as oats, yogurt, legumes, soy products, fish, whole grains, etc several times a day.

Depression has been linked with low levels of mineral called selenium. Deficiency of selenium can lead to greater occurrence of depression and other negative mood. Hence consume foods sources rich in selenium. Brazil nuts are excellent selenium source. Hence you can snack on a handful of occasionally and ward off depression.

Serotonin is a neurotransmitter whose low levels are often related to depression. Tryptophan, an amino acid, is converted into serotonin. The amino acids found in protein are essential to keep serotonin on the rise. Hence consume protein and tryptophan-rich foods such as tuna and salmon, and seeds and beans along with low carbohydrate foods.

Consume foods that are high in omega-3 fatty acids because its deficiency or an imbalance in omega-6 to omega-3 fatty acids ratio can lead to a greater risk of depression. You can eat 2-3 servings of cold water fish like salmon and herring to get sufficient omega-3 fatty acids.

Limit processed caffeine and sugar, alcohol and dairy products intake and drink plenty of water.