Anti-Depression Foods

Depression is one of our society’s most widespread and life-damaging ills, yet, for many people, it can be minimized or even overcome by simply changing what they eat. An unfortunate side effect of our mass-marketing culture is that we overfeed ourselves while starving ourselves of many vital nutrients. This not only affects our waistlines, but our brains, as well. This article surveys the range of most widely agreed upon foods that that can enable one to gradually reach and maintain a non-depressive state for the long term. Simply adding these items to your diet will not be enough, however. You need to assess your current diet for foods that contribute to negative mood/depression.

Before changing your diet greatly or going on a supplement regimen it is advisable to see a physician and/or a psychotherapist to diagnose your symptoms. There are different causes of depression and some conditions may require different therapies. For instance, if your depression is caused by a thyroid condition or if you have bipolar disorder, high doses of some dietary nutrients could be ineffective or even cause problems.

Here is one other thing to consider. The foods on this list are intended to maintain a healthy level of brain nutrients, particularly serotonin. It is known that low levels of serotonin can cause depression. However, each depression sufferer’s situation is unique. Food may be only one factor in overcoming your depression. And know that it can take several weeks or even months for the effects of dietary changes to raise your serotonin level enough to allow for a depression-free life. For more immediate improvement, consider a dietary supplement. Supplements such as 5-HTP offer a usually safer alternative to drugs therapies and can show results in hours. The usual procedure is to go on a supplement until your serotonin levels are high, then allow your good diet to maintain it. You know when that time comes when you feel good without supplementation.

It is a good idea to eat as many different anti-depression foods as possible to get a range of nutrients from these foods, many of which have yet to be discovered. Generally, fresher is better with these foods. Aim for freshness in this order: fresh, frozen, canned, dried. Only a few vegetables, such as spinach and carrots offer more benefits after cooking.

The following list is intended as an introduction to the concept of anti-depression foods. You will find plenty of links on this page to other sections of this site that will explain them in greater detail and help you put together an anti-depression foods plan custom tailored for your personal needs.

Important Anti-Depression Food Groups
This list starts with the general categories of foods, followed by examples of specific food types. Greater detail on these groups and longer lists of foods can be found elsewhere in this site.
	1. Omega-3 Fats – The brain is around 60% fat and needs a certain amount of the right fat content in the diet to function at it’s best. Omega-3 fats seem to be the best nature defense against depression and other brain-related illnesses. Unfortunately, most American’s diets are woefully deficient in this vital component. The best food source is through fish (especially those caught in the wild). Fish oil supplements are probably not a bad idea for most people, but if possible, include a couple of fish meals per week. Omega-3 also is found in poultry and other meats, but in lessor amounts. Vegetable sources are tricky because of the parallel presence of Omega-6 fats, which are best avoided. Some foods in which omega-3 fat are found include: Wild Salmon (farmed salmon tends to be higher in Omega-6 fats) Tuna Sardines Herring Anchovies Mackerel Shrimp Oysters Crab Walnuts Flax Seeds Butter (lesser amounts of Omega-3 fats can be found in many of the vegetables mentioned below, including broccoli, beans, spinach, winter squash and papaya.)
	2. Protein – Protein is you source of amino acids, which enable regular production of neurotransmitters, necessary for healthy brain function and, particularly, the good feelings that prevent depression. Know your own body, of course, but most of us need at least 4-5 ounces of a good protein food at each meal. Leaner meats are excellent sources of protein. Vegetarians must concentrate on the right non-meat sources in higher quantities. Fish offers both substantial protein and is the form in which Omega-3 fat comes in the most readily accessible form. While eating large amounts of fish is not considered wise, at least 2 meals a week is a good idea. Some quality protein sources include: Fish Shellfish Chicken Turkey Game Hens (These tend to have more Omega-3 than most other poultry.) Beef Pork Eggs Cheese (hard, Europeon are best) Yogurt Legumes (beans and peas) Hummus (garbanzo/sesame spread has all amino acids) Walnuts Peanuts Sunflower Seeds Pumpkin Seeds Flax Seeds
	3. Non-Starchy Vegetables – Including: Dark lettuce (Romain, Leaf) Spinich Kale Cabbage Tomatoes Cucumbers Zucchini Celery Red Bell Peppers Asparagus Broccoli Carrots Califlower Green beans Leeks Shallots Mushrooms
	4. Non-Starchy Fruits – Juicy, but not too sweet fruits are best. Include smaller amounts sweeter or starchier fruits, such as bananas and pears. These include: Blueberries Raspberries Kiwi Cantaloupe Honeydew Watermelon
	5.  Good Carbohydrates – Use these to fill out meals only after adequate amounts of protein and non-starchy vegetables are included. Beans Sweet Potatoes Yams White Potatoes (lesser amount) Rice
Foods To Avoid Here are three categories of foods of the may interfere with nutrients with anti-depressive effects and that can be detrimental to living depression-free over the long term. Do your best to limit these or, better yet, eliminate the  from your diet altogether.
	1. Processed Sugar – Unfortunately, western society has become accustomed to this substance being placed in foods prepared foods of almost every kind. Yet there is really no good use for it in the diet and it’s destructive effects are well demonstrated. Our bodies were not meant to process sugars in such a pure form and, like many other refined substances, is becomes toxic– or at least detrimental– in any but the smallest doses.  For the depressed brain, it, like refined flour, deviously offers the quick “sugar high”, a release of adrenal hormones. This is actually the result of the blood sugar level plunging to a low  because the refined sugar was absorbed too quickly. This results in a roller coaster effect of blood sugar zooming high and low– often taking your mood with it. You want to limit processed sugar in the diet with an aim toward elimination for long term happiness and well being.
	2. White Flour – Processed wheat has essentially the same effect as processed sugar and should be minimized if not eliminated for brain health and general health. This, too, is not an easy task, since white flour is such a common base ingredient. Beware of so-called “wheat” products (such as frozen waffles) that are largely made of white flour.
	3. Omega-6 Vegetable Oils – These include oils used in cooking: vegetable shortening, vegetable oil, corn oil, canola oil and others. While such oils have long been promoted as a healthy alternative to animal fats, evidence has accumulated that shows these oils to be even worse than those. While moderate amount of dairy fats can offer sources of protein and even Omega-3, vegetable oils tend to throw the balance far to the Omega-6 side and are usually rancid, as well. Use extra-virgin olive oil as a far safer alternative. Aim to cut down on products that contain the common cooking vegetable oils: potato chips, tortilla chips, peanut butter and others. Your best bests for cooking are with extra-virgin olive oil or, in small quantities, butter. This is not to say those are health oils, but they are not as unhealthy as the Omega-6 oils.