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Holistic Help
Treating Depression Naturally By Amy Carey
, agrees. "We believe that inadequate nutrition is one of the most common contributing factors of depression, yet is frequently overlooked in traditional treatment, along with food allergies, sugar sensitivity and blood sugar imbalances," she says. Some nutritional causes of depression can include drinking too much coffee or soda, leaving vitamins B and C out of your diet and ingesting too many preservatives, dyes and additives.
Eating for Health
So you know what not to eat, but what foods can actually help you battle depression? The Depression Wellness Network lists some of the top foods to choose: - Foods high in B1, which is essential for energy production, nerve cell function and carbohydrate metabolism. Good sources include soybeans, brown rice, sunflower seeds, whole wheat and Brewer's yeast.
- Foods high in B6, which is important in maintaining hormone balance, immune function and is involved in the formation and use of neurotransmitters. Good sources include Brewer's yeast, whole grains, legumes, bananas, seeds, nuts, potatoes, Brussels sprouts and cauliflower.
- Foods high in folate and B12. A deficiency of folate and B12 tends to decrease SAM-e levels, which are associated with depression. Good sources include Brewer's yeast, green leafy vegetables, low-fat dairy and whole grains. Supplementation with folate and B12 can also increase serotonin levels.
- Foods high in vitamin C, which increase immune functions and are important to the production of neurotransmitter production. Good sources include kale, parsley, collard greens, turnips, broccoli, Brussels sprouts, red chili peppers, mustard greens and fresh fruits including kiwi, strawberries and citrus of all kinds.
- Foods high in amino acids. Tryptophan is a precursor to serotonin and melatonin. Tyrosine is a precursor to norepinephrine and may stimulate thyroid hormone synthesis. Good sources include eggs, low-fat dairy and meats. Choose organic and minimally-processed foods when possible.
- Essential fatty acids. Studies find that low levels of essential fatty acids can lead to depression. Good sources include flax seed oil, borage seed oil, pumpkin seeds and cold-water fish such as salmon, tuna, cod and sardines. Supplementation also can be helpful. Choose a supplement with EPA, DHA, GLA and vitamin E (a natural preservative). Refrigerate supplements to decrease chances of spoilage.
