Antidepressant Effects of Food: Tryptophan

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Antidepressant Effects of Food

Jul 12, 2002 13:54 PDT

 

Tryptophan

 

Tryptophan is an essential amino acid, which means we are unable to

make it within our own bodies and therefore must depend upon our

food supply for it.

 

Until 1989, it could be purchased over-the-counter as a supplement.

It has been found to be directly linked with the neurotransmitter

seratonin.

 

Serotonin is thought to be an inducer and regulator of sleep. It

also controls states of consciousness, mood, and may reduce

sensitivity to pain and have tranquilizing effects.

 

The newest antidepressant medications attempt to change the

serotonin balance in the brain to elevate a person's mood, but they

have many side effects.

 

Researchers at the Massachusetts Institute of Technology discovered

that the serotonin concentration in the brain is directly

proportional to the concentration of brain and plasma tryptophan.

 

This was the first accepted demonstration of the direct dietary

control of brain neurotransmitter by tryptophan, a single amino

acid.

 

Tryptophan is not an easy amino acid to get from your diet, but

good sources are-

organic soy, brown rice, peanuts, pumpkin, lentils, and

sesame seeds.

 

Tryptophan is regarded by some as nature's weapon

against depression and insomnia.

 

 

From the book

" Aging without growing old "

By Judy Lindbergh McFarland

_________________

 

Post subject: the nutritional Approach to Depression

Post subject: you can battle depression with the right food

 

 

Why use a harmful prescription drug if you can battle depression

with the right food?

 

http://www.antidepressantsfacts.com./before.htm

 

Since the earliest civilisations, the link between mental health,

emotional states and diet, food and drink have been recognised, yet

this is seldom taken into consideration by conventional medical

practitioners today as prescriptions for psychotropic drugs are

often issued as a first line of treatment, without taking into

account the wide range of alternative options that are available and

often more appropriate.

 

Normal everyday life can cause ups and downs bringing about feelings

which include happiness/sadness, euphoria/despondency and

laughing/weeping. Sometimes one can understand and relate to why

they are feeling this way. For example, it is normal for one to feel

sad following a bereavement, just as it is normal for one to feel

euphoric when they have passed an exam that they worked hard for or

been offered a job which they really wanted.

 

However, people's

experiences of depression vary from person to person and it is often

very difficult for an outsider who has not been there to understand

exactly what that person is going through for depression is more

than simply feeling down; it can incapacitate sufferers to such a

degree that they feel totally isolated, imprisoned and immobilised.

It can affect anyone, at any time, of any age - nobody is immune.

 

Around 25% of the population may experience some form of depression

at some point in their lives and statistics show that women are

slightly more susceptible than men. There are many contributing

factors to depression which include lifestyle, behaviour and

relationships.

 

Depression frequently follows some life shattering event such as

bereavement, serious illness in the family, redundancy, divorce,

bankruptcy or other financial difficulties and in many situations

all that is needed is good support.

Symptoms include changes in

appetite leading to weight gain or loss; changes in sleeping habits,

ie. insomnia or constant sleeping; feelings of being out of control;

hyperactivity or total lethargy; loss of interest and sex drive;

reduced energy and fatigue or listlessness; feelings of

worthlessness or guilt, lack of concentration and finally, thoughts

of death or suicide. Depression is likely to be diagnosed if any

five of these symptoms are experienced and last for a period of one

month.

 

Poor diet can have a disastrous effect on memory, co-ordination,

concentration, powers of reason,

behaviour and mood although this is

very rarely recognised or looked into by medical professionals.

 

Mental distress is linked to a deficiency of iron, magnesium

and B-complex vitamins.

 

 

Zinc deficiency can also play a major factor in causing depression

and leads to loss of appetite, subsequent poor

nutrition, inevitable chronic fatigue and finally, depression.

 

Many

people who go to their doctor complaining of fatigue are often

wrongly assumed to be suffering from depression and prescribed anti-

depressant drugs which doctors in the UK often use as a first line

of treatment.

 

Unfortunately, many of these drugs can interfere with zinc

absorption. Low levels of zinc in the body can not only lead to

a loss of appetite and fatigue (which can be exacerbated by anti-

depressants) but can also be a factor in the cause of depression

itself.

 

It is therefore important to get adequate amounts of zinc in

your diet in order to prevent a downward spiral from forming.

 

Sources of zinc include:

shellfish, pumpkin seeds, mushrooms, organic soya beans, organic

wheat products (especially wheatgerm and wheat bran), sesame

seeds, sunflower seeds, organic sweetcorn, brown rice, wholemeal

bread,

oats, legumes (especially aduki beans), peas, barley, nuts

(especially almonds), peanuts and

peanut butter, wholegrain flours, buckwheat and brown rice.

 

The majority of women and many children have diets that are

deficient in iron, and zinc levels appear to be falling as the

consumption of convenience foods rises.

 

Consequently, it is hardly surprising that depression is becoming

more common.

 

Excessive

consumption of caffeine which can be found in tea, coffee, fizzy

drinks or chocolate interferes with mineral absorption and can

therefore trigger the onset of depression.

 

Overstimulation of the central nervous system by caffeine can cause

extreme mood swings.

 

A diet that is high in refined carbohydrates and refined sugar is a

common

factor in depressive illness and alcohol can also have a severe

depressant effect.

 

Vitamin deficiencies may have specific effects on

mental states.

 

These are detailed below:

Vitamin C: generalised depression, extreme tiredness, outbursts of

hysterical behaviour.

 

Vitamin C can be found in oranges, kiwi fruits, broccoli,

blackcurrants and potatoes, red pepper, parsley,

green leafy vegetables (especially kale), green pepper, tomato

puree, brussels sprouts, cauliflower, cabbage (especially savoy),

strawberries, watercress, spinach, grapefruit, melon (all types),

peas, raspberries, spring onions, swede and turnip, tomatoes.

 

Vitamin B12: general mental deterioration; psychotic behaviour,

depression, loss of memory and paranoia. B-12 can be found in

fortified

yeast extract such as marmite and organic milk.

 

Vitamin B1 (thiamine): depression, irritability, loss of memory,

loss of concentration and exhaustion.

 

Sources of Vitamin B1 include

organic breakfast cereals, peas, sunflower seeds, millet, wheat

germ, sesame seeds, organic soy beans, nuts (especially brazil,

cashew nuts, almonds and walnuts), legumes (especially split peas,

blackeye beans, kidney

beans, lentils, chick peas), whole grains (especially brown rice and

oatmeal), whole wheat, rye and potatoes.

 

Vitamin B6 (pyridoxine): Psychosis, mental deterioration and

depression. Sources of Vitamin B6 include organic whole wheat

products (especially

wheatgerm, oat bran and oatmeal), nuts (especially walnuts),

legumes,

(especially organic soy beans, lentils, butter beans, haricot

beans),

barley, bananas, peanuts and peanut butter, avocados, buckwheat,

wheat and rye, raisins and brussels sprouts.

 

Folic Acid: fatigue, irritability, insomnia, forgetfulness and

confusion. Folic Acid can be found in dried baker's yeast, fortified

yeast extract such as marmite, blackeye beans, kidney beans, endive,

broccoli, legumes (especially chickpeas), non-gmo soy beans,

vegetables

(especially spinach, brussels sprouts, spring greens, okra,

cabbage), almonds, beetroot, parsnips, walnuts, oatmeal, brown rice.

 

Vitamin B3 (niacin; niacinamide): loss of memory, mood swings,

depression and anxiety. Sources of Vitamin B3 include fortified

yeast extract (such as marmite), brewer's yeast, peanuts and peanut

butter, sesame seeds, brown rice, wholemeal flour, wheatgerm,

wholemeal spaghetti, wholemeal bread, barley, legumes (especially

split peas).

 

Biotin: severe lethargy, depression and constant sleeping. Biotin

can be found in organic eggs.

 

Pantothenic Acid: insomnia, fatigue, depression and psychosis.

Sources include broad beans, peanuts and peanut butter, legumes

(especially split peas and organic soy beans), buckwheat, mushrooms,

nuts

(especially cashews and hazelnuts), avocados, broccoli and oatmeal.

 

Some commonly prescribed drugs can lead to depression too, examples

of which include antibiotics; barbiturates; amphetamines;

corticosteroids and the long term use of steroids, pain killers;

 

ulcer drugs; drugs used in the treatment of arthritis; drugs used to

treat slipped discs; anticonvulsants; beta-blockers; medicines used

for the treatment of high blood pressure, drugs used to treat heart

conditions, especially if they contain resperine;

 

drugs used to treat cardiac arrhythmias; the contraceptive pill;

antiparkinsonian

drugs; psychotropic drugs and drugs used to treat alcoholism.

Although many people claim that they smoke to relieve tension,

nicotine is another chemical which combined with raised blood levels

of carbon monoxide, can have a detrimental effect on mood and brain

function.

 

 

Improved nutrition can be used to relieve depression and enhance

overall mental health, mental ability and performance.

 

Key nutrients

can be obtained from a variety of sources which include eating a

wide variety of vegetables, fruit and salads, plenty of wholegrain

organic cereals, all types of beans, pasta and brown rice.

 

Grapes, millet,wheatgerm, brewer's yeast, oats, buckwheat,blackstrap

molasses, berries, figs (fresh or dried), unsalted seeds and nuts,

shellfish, nutmeg, ginger, basil, and rosemary all have a key role

to play in eating to beat depression.

 

..

In order to function properly, the brain needs a constant regular

supply of natural sugar but when the level plunges from hyper (too

much) to hypo (too little),

the effects on mood and behaviour can be devastating.

Consequently, eating chocolates can cause one's mood to

plummet as the high sugar content plays havoc with the blood-sugar

levels.

 

Of all the potential triggers, attention to nutrition is the easiest

and most basic first step to recovery. Ideally, investigating the

nutritional aspect of one's diet should be the first step that is

taken by any medical practitioner when someone presents with such

conditions but in practice, this is very rarely the case.

 

Keeping

blood-sugar levels on an even keel is a primary requirement in order

to avoid hypoglycaemia, as well as eating the vitamin B-rich foods

previously mentioned.

 

An adequate supply of good calories, healthy

proteins and all the essential minerals are all essential in

maintaining good mental health.

 

However, it can sometimes be very

difficult to persuade someone who is feeling extremely depressed to

eat or to dissuade them from binging on high-fat, high-sugar foods

of poor nutritional quality.

 

Frequent, moderately small nourishing meals that are

appealing, attractive and nourishing for example home made soups,

freshly squeezed fruit and vegetable juices and plenty of good

organic wholegrain cereals could help to form the ideal basic menu.

 

 

Foods to alleviate Depression

 

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.

 

 

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, Brown Rice,

, organic 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, non-gmo 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, 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),free-range Lamb, Whole 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

_________________

JoAnn Guest

mrsjoguest

DietaryTipsForHBP

http://www.geocities.com/mrsjoguest/AIM.html