Depression is a serious problem in the United States, affecting as many as one in 5 individuals. Many people benefit from medication, counseling, therapy, and more to counteract this sometimes debilitating disease, but lifestyle changes can also create positive changes. What causes depression? It can be genetic, or the result of a hormone imbalance. It can be brought on by major life events, and stress. But did you know depressed people often lack key vitamins and minerals in their diet? What are they – and can they help you?
Omega-3 Fatty Foods In 1996 the Journal of the American Medical Association published a study which evaluated levels of depression among 10 countries. A study in 1998 by The Lancet took this data, and compared it with seafood consumption. Amazingly, those that consume greater levels of fish – the primary source of omega-3 fatty foods – experience significantly less depression.
The American Journal of Psychiatry discovered a link between seafood consumption and bi-polar disorder in their own study in 2003. A New York Times article revealed that in New Zealand, depression rates were 60 times higher than in Japan. The average person in New Zealand consumes roughly 40 lbs of seafood a year, with the average Japanese person consuming nearly 150 lbs.
How can you increase your Omega-3 Fatty Food intake? Salmon, tuna, mackerel, and other fish are all excellent sources of omega-3. Some doctors advise eating fish as frequently as 2 to 3 meals a week. Other doctors – citing potential toxins in fish – prefer to suggest fish oil capsules. What if you don’t care for fish? Flaxseed oil is an acceptable alternative, though it is not believed to be as effective as fish.
Vitamin E Though it is not understood why, many people suffering from depression also have lower levels of Vitamin E. If you wish to increase your levels of Vitamin E, a quick trip through the produce aisle of the grocery store will help you stock up on items rich in Vitamin E. What should you look for? Broccoli, spinach, mango, peanut butter and peanuts, avocados, blackberries, and currants – as well as a variety of seeds and nuts. Vitamin E can help prevent cancer, cataracts, and heart disease – so eat up!
Vitamin B3 (Niacin) Vitamin B3 deficiency can contribute to not only depression, but also psychosis, dementia, and mental lethargy. Meat, poultry, and fish , corn grits, and even Cheerios all contain Vitamin B3. Tryptophan serves as an equivalent to Vitamin B3. Milk, eggs, rice, lentils, hummus, beans and of course the Thanksgiving turkey, all contain tryptophan.
What else? What other changes can be made when battling depression? Consider eating 5 or 6 meals a day, instead of the standard 3. Keep the above-mentioned foods on hand, and easily accessible. Fruits and vegetables can be kept washed and ready in the refrigerator, providing a regular supply of mood-boosting foods. Limit caffeine consumption. While it may temporarily boost your energy levels, the “drop” afterward may leave you feeling listless. The same holds true for sodas. Avoid pre-packaged, processed foods. Opt instead to steam vegetables and bake, grill, or broil your meats. Yes, it may take more time, but the benefits are worth it.
This information is general advice not meant to replace that of your doctor. Please consult a physician before stopping or adjusting medications you may be taking for depression.
