Depression is an extremely common mental health condition, which, according to some estimates, may affect one in four people at some point in life. While antidepressants and forms of therapy, such as cognitive behavioural therapy (CBT), family therapy and cognitive analytical therapy (CAT) are all effective forms of treatment, changing one's diet can also make a significant impact.
Foods to Help Fight Depression and Boost Mood
There are many different foods which have been recognised to make a real difference, especially in those suffering from mild to moderate depression. In Super Immunity Foods, Goulart (2009) highlights key foods used to help relieve symptoms associated with depression, as follows:
- Minestrone soup
- Bitter greens
- Carrots
- Potatoes
- Tomatoes
- Omega-3 oily fish
- Nuts and seeds
- Leafy greens
- Berries
- Bean burgers
- Spinach
- Wholegrain breads
- Pasta
- Yams
- Squash
- Root vegetables
- Ginger
- Grapes
Simple Dietary Changes to Beat Depression
There are many very simple changes to dietary intake which can help beat symptoms associated with depression, such as difficulty concentrating, low mood and persistent lack of energy. In 1,001 Home Health Remedies, Browne et al. (2007), recommend key dietary changes used to beat depression and low mood, to include the following:
- Eat plenty of carbohydrates
- Try to add an extra serving of vegetables a day to meals
- Snack on mood-boosting fruit - berries, tomatoes and bananas
- Avoid drinking alcohol (alcohol is a depressant)
- Reduce caffeine intake (caffeine suppresses serotonin production)
- Eat omega-3 oily fish regularly
- Snack on magnesium and vitamin B boosting nuts
- Buy wholemeal/brown products rather than white
- Choose tuna, salmon or mackerel sandwich fillings
- Avoid snacking on sugar-loaded foods (cause blood sugar imbalance)
- Eat regular meals and snacks (avoids low blood sugar)
For those suffering from mild to moderate depression, it is well worth considering taking a multivitamin and mineral supplement and discussing self-help and nutritional approaches with the family doctor. A referral may then be provided to a specialist nutritionist or practice dietitian who can offer essential advice and support on dietary improvements which may be beneficial in terms of being able to help boost mood and reduce depression-related symptoms. Before trying mainstream medications, there are also herbal remedies available, including 5-HTP, St. John's Wort and Valerian.
As highlighted above, mild to moderate forms of depression and low mood may benefit from eating super immunity foods, such as carrots, tomatoes, nuts and seeds, berries, squash and leafy greens. Snacking on magnesium-rich and vitamin B boosting nuts and getting plenty of omega-3 rich oily fish will also help, while herbal remedies include St. John's Wort and 5-HTP.
Sources:
Browne et al. (2007) 1,001 Home Health Remedies London: Reader's Digest.
Goulart, F. (2009) Super Immunity Foods New York: McGraw Hill.
Kate Le Page - Kate Henning-Le Page writes about eating disorders, body image and recovery issues. She specializes in anorexia recovery.
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