Trying to find a diet to ease depression? Unfortunately, there’s no specific diet that works for depression. No studies have been done that indicate a particular eating plan can ease symptoms of clinical depression.
Still, while certain diets or foods may not ease depression (or put you instantly in a better mood), a healthy diet may help as part of an overall treatment for depression.
Vitamin D – More than the Sunshine Vitamin
A 2010 national study found that the likelihood of having depression is higher in people with deficiency in vitamin D compared to people who are sufficient in vitamin D. In another study, researchers from the University of Toronto noticed that people who were suffering from depression, particularly those with seasonal affective disorder, tended to improve as their levels of vitamin D in the body increased over the normal course of a year. Vitamin D receptors are found in the brain. Researchers, though, are unsure how much vitamin D is ideal.
Include Omega-3 Fatty Acids in Your Diet
We know that omega-3 fatty acids have innumerable health benefits. Recently, scientists have revealed that a deficit of omega-3 fatty acids is associated with depression. In one study, researchers determined that societies that eat a small amount of omega-3 fatty acids have a higher prevalence of major depressive disorder than societies that get ample omega-3 fatty acids. Other studies show that people who infrequently eat fish, which is a rich source of omega-3 fatty acids, are more likely to suffer from depression.
- Sources of omega-3 fatty acids: fatty fish (anchovy, mackerel, salmon, sardines, and tuna), flaxseed, and nuts.
- Sources alpha-linolenic acid (another type of omega-3 fatty acid): flaxseed, canola oil, soybean oil, walnuts, and dark green leafy vegetables.
Eat Protein-Rich Foods to Boost Alertness
Foods rich in protein, like turkey, tuna, or chicken, are rich in an amino acid called tyrosine. Tyrosine may help boost levels of the brain chemicals dopamine and norepinephrine. This boost helps you feel alert and makes it easier to concentrate. Try to include a protein source in your diet several times a day, especially when you need to clear your mind and boost your energy.
- Good sources of healthy proteins: beans, legumes, raw nuts, lean beef, fish, poultry, non-GMO soy products, organic dairy products.
Supplementation For Depression
- 80 bio-optimized nutrients clinically proven to create a foundation for a longer, healthier life, including 100% daily values of vitamin D, omega-3 fatty acids and probiotics.
- A unique blend contains St. John’s wort for a positive mental outlook. Research shows a positive mental outlook after four to six weeks of use.
- Nutritional support to help you quickly relax and stay calm without drowsiness. Helps to blunt cortisol, a stress-response hormone that can affect long-term health.
- High potency 1000IU +vitamin D3. Up to 80% of Americans may have insufficient levels of this essential nutrient.