DHA & Depression

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DHA & 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, organic

Potatoes, Blackberries, Pasta, organic grains, 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, 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, Chicken, Pomegranates, Tuna, Lamb,

Wheat, Turkey

 

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: Salmon, Trout, Tuna

_________________

 

JoAnn Guest

mrsjoguest

DietaryTipsForHBP

http://www.geocities.com/mrsjoguest

 

 

 

 

 

 

 

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PLEASE READ THIS IMPORTANT DISCLAIMER

We have made every effort to ensure that the information included in these pages

is accurate. However, we make no guarantees nor can we assume any responsibility

for the accuracy, completeness, or usefulness of any information, product, or

process discussed.

 

 

 

 

 

 

 

 

 

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