January 20, 2015
I would like to spend a little more time discussing the effects of nutrition on clinical depression. I truly believe that it can make a difference on improving your state of mind. There are nutrients that we can consume that can make us feel good. Nutrients like folic acid and vitamin B12 play a role in the normal function of the central nervous system and can lower the prevalence of depressive symptoms.
Foods that are rich in folic acid include egg yolk, liver, chicken giblets, lentils, almonds, nuts, soya products, split peas, wholegrain breads, wheat flour, potato, sweet potato, broccoli, cabbage, asparagus, banana, oranges, peaches, brussel sprouts, beetroot, and spinach. Fruit and vegetables should be eaten raw, when possible, given that cooking destroys folic acid. Foods rich in vitamin B12 include milk, cheese, yogurt, liver, beef, chicken, whole egg, pork, and fish. In one study, people who consistently ate high amounts of fruits and vegetables felt better about their emotional health.
Vitamins can also play a role in our mood. Low serum levels of vitamin D have been shown to be associated with an increased incidence of mood disorders. Although the recommended dietary allowance for vitamin D is 600 U per day, those who take 1,000 - 2,000 U/day have been shown to experience fewer mood disorders. Good food sources of vitamin D include trout, mackerel, tuna, eel, fortified milk, fortified orange juice, egg yolks, fortified cereals, beef liver, cod liver oil, and vitamin supplements.
Minerals can play a role in our overall mood as well. Selenium is a mineral that has antioxidant properties. Some studies have suggested that oxidative stress in the brain can be associated with mild to moderate depression in the elderly population. Study subjects taking 200 micrograms or higher of selenium experienced significant decreases in depression symptoms. The recommended allowance for selenium is 55 micrograms a day for men and women. You can easily get 70 micrograms of selenium by eating several servings a day of whole-grain bread and brown rice. Additional sources of selenium include dairy foods, nuts and seeds, skinless chicken or turkey, lean pork or beef, sunflower seeds, oysters, tuna, clams, sardines, crab, and fish.
Chocolate has also been suggested to play a role in enlightening a people’s mood. Studies have shown that chocolate can have an effect on the levels of endorphins in the brain. Endorphins are chemicals that can improve our mood and help manage pain. They are morphine-like chemicals produced by our bodies.
Foods that are good sources of omega-3 fatty acids are also credited with lowering the risks of depression symptoms. Several studies have suggested that men and women have a lower risk of experiencing depression symptoms if they eat foods that are good sources of omega-3 fatty acids, including fish, salmon, tuna, tofu, soybeans, walnuts, flaxseeds, and herring.
The important thing to remember is that even though nutrition is not the key to overcoming clinical depression, whenever you start feeling blue, you will want to make sure that your nutrition is in check. Clinical depression is like a big puzzle and if you want to solve it, you will want to make sure that nutrition is not the missing piece.