Depression... And Your Diet

Getting the 'blues', once in awhile, is not uncommon. But when they happen on a more frequent basis, it becomes cause for concern. Don't freak out! There are ways to adjust your diet to help stabilize your mood. It’s a good idea to eat meals at regular intervals in order to keep your serotonin levels in check, a chemical in the brain that has a calming effect.  Good nutrition is your best defense for managing depression.  

Also, Carbohydrates are linked to serotonin production and lack of carbohydrates may cause changes in your mood. Here are some more foods to help you combat depression and kick those blues.

Rich in omega-3 fatty acids, salmon and mackerel are always a great choice for dinner.  Omega-3 fatty acids also help prevent heart disease and stroke and may help prevent some cancers. Plus, salmon contains selenium, an important antioxidant mineral. Be sure to choose wild salmon at the grocery store or local fish market, since it contains more omegas than farmed, or Atlantic, salmon.

A recent study indicated that people who suffer from depression also have lower levels of the antioxidant vitamin E.  So, though oil is high in fat and should be consumed in strict moderation, canola oil is rich in vitamin E. It’s a healthier alternative for sautéing foods and vegetables.

Dark green vegetables like spinach and peas are high in folate, a major player in the production of serotonin.  They’re also an excellent source of vitamin C and fiber. Fresh & Organic is always the best option & there's a trend towards, growing your own and eating your fruits & veggies, right off the vine.

Chicken and turkey are both rich in vitamin B6, which plays a role in serotonin production in the body. They are both a good source of selenium and other vitamins and minerals, too.