11 Foods To Eat When You Are Depressed - Part 2

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.

6. Fermented Foods and Probiotics
As anyone who has had an upset stomach knows, your gut has a direct line to your brain (and visa versa). Serotonin, a mood boosting hormone discussed above, is produced in the gut. A happy gut creates lots of serotonin. The probiotics – live good bacteria and yeasts – in fermented foods may fight depression and anxiety.

Fermented foods: kefir, kombucha, sauerkraut, pickles, miso, tempeh, natto, kimchi, soft goat milk, sheep milk cheeses, Greek yogurt, and pickled vegetables

7. Omega-3 Fatty Acids

Omega-3 fatty acids are the most important fats you can eat. You need them for brain and heart health, to fight chronic inflammation, and a host of other benefits. Every time we refer to fatty fish, we are talking about oily fish like salmon and you can’t find a better omega-3 source than fatty fish.

Omega-3: fatty fish, cod liver oil, oysters, flaxseeds, chia seeds, nuts, pastured or omega-3-enriched eggs, grass-fed meats and dairy products, hemp seeds, spinach, avocados, and Brussels sprouts.

8. Beta-Carotenes and Vitamin A

Beta-carotenes give brilliant color to fruits and vegetables like pumpkins, apricots, cantaloupes, and carrots. They are anti-oxidants and help remove free radicals from your body. Your body also converts beta-carotene into Vitamin A. Increasing intake of beta-carotenes has been shown to improve depression and lower anxiety.

Beta-carotenes: carrots, apricots, broccoli, cantaloupe, collards, peaches, pumpkin and other squashes, dark leafy greens, sweet potato,

Vitamin A: beef and lamb liver, cod liver oil, fatty fish, goat cheese, eggs

9. Zinc, Magnesium, and Selenium

Zinc is important for proper immune system function and cellular metabolism. Researchers don’t know if low zinc levels cause depression or depression causes deficiency. Magnesium regulates muscle and nerve function.  Selenium is needed for thyroid function.

Zinc: oysters, red meat, crab and lobster, baked beans, pork, poultry, nuts, oatmeal, and beans

Magnesium: nuts, seeds, beans, avocados, brown rice, oatmeal, spinach, whole grain bread and yogurt

Selenium: brazil nuts (8 per week), fatty fish, ham, red meat, poultry, brown rice, eggs, beans, spinach.

10. Vitamin D and Resulting Hormones

Low levels of Vitamin D have been linked to depression. Scientists believe that Vitamin D help convert amino acid tryptophan into serotonin. Try to eat Vitamin D instead of taking supplements but limit supplemental intake to 600IUs for adults under 70.

Tryptophan: nuts, seeds, tofu, cheese, red meat, chicken, turkey, fish, oats, beans, lentils, and eggs

Seratonin: eggs, cheese, pineapples, tofu, salmon, nuts, seeds, and turkey.

Vitamin D: fatty fish, beef liver, cheese, egg yolks, Vitamin D fortified foods

11. B Vitamins – folate, B12 and B6

The array of vitamins Bs are very important. They can prevent some birth defects, help you to convert food into energy, and help with brain functions, among many other uses.  Dark leafy green vegetables are particularly rich in folate.  People with low folate levels often have depression or poor anti-depressant response.

Folate: watercress, spinach, broccoli, mustard greens, kale, lettuce (not iceberg!), and swiss chard

B-12: fish, meat, poultry, eggs and milk products
B-6: seafood, lean meats and poultry, eggs, legumes, nuts, and seeds.

Conclusion
You’ll notice that a lot of these foods show up on several lists. Eating them as minimally processed as possible for best results.

Studies show that eliminating sweets, refined and fried food, processed meats, and sugary drinks while upping intake of fresh fruit and veggies, whole grains, legumes, fish, lean red meats, olive oil, and nuts has decreased depression symptoms in subjects by 33%. 

People in the study getting only social support only 8% reported improvements.If you need more guidance on what to eat, check out the Mediterranean diet plans available online. And remember, these food lists are not exhaustive, just representative.