11 Foods To Eat When You Are Depressed - Part 1

Depression is a common mood disorder that many Americans experience throughout their lives. Depression ranges from mild to severe and can be triggered by genetics, hormones, illnesses, stress and even your diet.

Depression affects your mood, ability to handle daily activities and ability to think clearly. It can even lead to suicide.

Can food cure depression? Researchers have developed an “Antidepressant Food Score” ranking 34 different nutrients as to their effectiveness in treating and preventing depression. Twelve of these are known to have positive affects on depressive disorders.

A word of advice. Don’t change depression medications without consulting your doctor first! You may feel better, but you must wean off depression meds carefully. Read on to discover foods that may help you fight depression.

1. Vitamin C
Everyone knows that Vitamin C is important in fighting off colds, preventing the age-old scourge of scurvy, and preventing strokes. Turns out a deficiency can cause neurological damage. Adding Vitamin C and improve symptoms of anxiety, depression and bipolar disorder. In fact, in mice Vitamin C acted as well as Prozac for stress-related depression. Who knows, maybe it works as well in humans!

Vitamin C: oranges, grapefruit, guava, sweet yellow peppers, kale, kiwis, broccoli, persimmons, strawberries, and chili peppers

2. Vitamin E

Vitamin E is an antioxidant that lowers levels of chronic inflammation that is linked to depression. Researchers found that even a tiny increase in Vitamin E levels can reduce depression and anxiety. If you are stressed and depressed, Vitamin E may be the most powerful stress buster you can find.

Vitamin E: wheat germ oil, seeds, nuts, hazelnut oil, fatty fish, avocado, sweet red peppers, lobster, mango, berries, and apricots. 

3. Potassium and Iron

Low potassium levels are associated with depression and are linked with serotonin pathways. Increasing your potassium levels may have an immediate result in depressed feelings. Iron is important in healthy blood and red blood cell levels. Women tend to have more iron deficiency than men. Men should talk to their doctor before supplementing iron.

Potassium: beans, dark leafy greens, sweet potatoes, apricots, winter squash, yogurt, salmon, avocados, nuts, bananas, carrots

Iron: shellfish, spinach, liver and organ meat, legumes, seeds, and lean red meat

4. Flavonoids

Flavonoids give plants brilliant colors, like carotenoids, and there are more than 6,000. They are antioxidants that fight chronic inflammation and boost your immune system.

Researchers think that removing free radicals helps fight depression. If you like chocolate, dark chocolate (75% or higher cocoa) is high in flavonoids and may lower risk of depression particularly in older women.

Flavonoids: dark chocolate, berries, dark beans (black or kidney beans, etc.), red wine (in moderation), and black, green and red teas.

5. Tyrosine, Phenylalanine, and Dopamine

Tyrosine is an amino acid that your body uses to create dopamine. This hormone controls your brains pleasure center. There may be a link between low levels of tyrosine and depression.

You can also create tyrosine from phenylalanine. You can increase production of dopamine (and serotonin) by exercising, so help your diet create more dopamine by working out.

Tyrosine and Phenylalanine: parmesan cheese, soy foods, lean beef, pork, and lamb, fatty fish, poultry, seeds, nuts, eggs, beans, whole grains, bananas, and avocados