Foods to alleviate Depression

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Depression

 

A link between food and mood can be traced to neurotransmitter

activity in the brain. Complex carbohydrates as well as certain food

components such as folate (folic acid), magnesium, niacin, omega-3

fatty acids, selenium, and tryptophan may decrease symptoms of

depression.

 

Mega-Recipes

 

We believe that it's possible to manage and/or improve certain

conditions through what you eat. When we create " Mega-Recipes " for

an ailment, we strive to include the maximum number of the nutrients

that are shown to have benefit for that ailment. We also expect the

Mega-Recipe to contain at least 25% of recommended intakes for those

nutrients. See the list of recipes that have met our criteria for

this ailment.

 

 

 

What You Should Eat & Why

 

 

complex carbohydrates

 

Consuming foods that are high in tryptophan along with foods high in

complex carbohydrates will help enhance the proper absorption of

typtophan more effectively.

 

Carboydrates may also boost serotonin activity in the brain.

 

Foods that are often referred to as " comfort foods " tend to be high

in complex carbohydrates.

Leading Food Sources of complex carbohydrates: Broccoli, Rice,

brown, Potatoes, Blackberries, Pasta, wheat, Squash, winter

 

folic acid

 

Because folic acid is often deficient in people who are depressed,

getting more of this vitamin through foods may help. The vitamin

appears to have the ability to reduce the high levels of

homocysteine associated with depression.

 

Leading Food Sources of folic acid: Asparagus, Beets, Spinach,

Avocados, Brussels sprouts, Bok choy, Cabbage, Savoy, Beans, dried,

Chick-peas, Soybeans, Lentils, Oranges, Peas, fresh, Turkey,

Broccoli

 

magnesium

 

Magnesium is a mineral that may ease symptoms of depression by

acting as a muscle relaxant.

 

Leading Food Sources of magnesium: Spinach, Chocolate, Pumpkin

seeds, Oysters, Sunflower seeds, Brazil nuts, Amaranth, Buckwheat,

Avocados, Quinoa, Almonds, Barley

 

niacin

 

Based on niacin's well-recognized role in promoting sound nerve cell

function, some experts recommend this B vitamin for relieving

depression as well as feelings of anxiety and panic. Most B-vitamin

complexes contain niacin in sufficient amounts for this purpose;

they also offer the mood-enhancing benefits of other B vitamins.

 

Leading Food Sources of niacin: Rice, brown, Amish Chicken,

Pomegranates, Tuna (no-sodium), Lamb, Wheat,

 

omega-3 fatty acids

 

Certain omega-3 fatty acids may be beneficial for depression.

Docosahexaenoic acid (DHA) is an omega 3 long chain polyunsaturated

fatty acid that is the building block of human brain tissue. Low

levels of DHA have been associated with depression.

 

Leading Food Sources of omega-3 fatty acids: alaskan Salmon, Trout,

Tuna (msg free)

 

http://www.wholehealthmd.com/hk/remedies/disp/1,1459,453,00.html

 

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