Eat To Beat Depression: 9 Top Foods and How They Can Help You

Depression is a serious mental-health issue that will affect up to 6.5% of the population during their lifetime. The best way to treat depression is by combining mood-stabilising drugs and psychotherapy (usually Cognitive Behavioural Therapy). However, did you know that what you eat could boost your mood and help you beat this life-sapping disease? Here, we look at some great foods to eat everyday to help you beat depression.

Walnuts

These wonderful little nuts are a rich source of omega-3 fatty-acids, which have been shown to boost brain function and reduce symptoms of depression. The human brain is approximately 80% lipids (fats), and there is evidence that low levels of omega-3 fatty-acids (alpha-linolenic acid, eicosapentaenoic acid, and docosahexaenoic acid) are linked to Major Depressive Disorder.

Low levels of omega-3 fatty-acids have been linked to post-partum depression. A study of 380 Australian women found that increasing levels of docosahexaenoic acid by 1% was linked with a 59% reduction in symptoms of depression.

A separate study of 150 men age 50-69 years found lower rates of depression in men who had a diet higher in alpha-linolenic acid.

Mushrooms

Mushrooms are great little mood-boosters for two reasons. First: they even out your mood by keeping your blood-sugars stable. Second: they promote healthy gut bacteria Our guts manufacture up to 90% of our body's serotonin (the happy, mood-boosting chemical), so that's an area of the body you need to look after.

Tomatoes

Tomatoes have two wonder-nutrients: folate and alpha-lipoic acid. Both of these little nutrients help to fight depression. One-third of individuals with depression were found to be deficient in folic acid, which (by preventing excess homocysteine) helps support the release of dopamine, serotonin, an norephineephrine.

A recent study found that just 500mcg of folate has been linked to lover rates of depression.  One medium tomato, two inches in diameter, has 18.4mcg of folate. Supplement your tomatoes with some chickpeas or lentils for a folate-filled meal.

ALA, meanwhile, is a potent antioxidant, which can be utilised by the nervous system. It's thought to prevent side effects associated with anti-psychotic medication.

Sardines

Sardines are packed full of potassium, iron, and complex B vitamins, which have all been shown to maintain healthy brain chemistry. They are also chockfull of omega-3 fatty-acids, which - as we've already discovered - are vital for brain health and beating depression. A low-fat diet has been linked to a higher-risk of suicide.

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Iron deficiency causes a lot of symptoms that may be mistaken for depression, including: fatigue, irritability, and poor concentration. Around 20% of women (and 50% of pregnant women) have iron deficiency, so it may be worth eating lots of iron-rich food if you feel depressed. Other good sources include red meat and poultry. If you can stomach it, the absolute best source for iron is liver.

A 2006 study drew links between potassium (the third most abundant mineral in the body) and serotonin levels. Serotonin is partially responsible for mood-regulation. It's thought that lower levels of potassium may make it difficult to regulate serotonin, contributing to the higher rates of depression and anxiety that are found in people with low potassium levels.

More Food To Beat Depression

Dark Chocolate

Finally! Just what we were all waiting for. A good excuse to eat chocolate! Not only is chocolate full of melt-in-the-mouth deliciousness, chocolate with a cocoa content higher than 60% is full of a feel-good chemical called phenylethylamine.

Phenylethylamine is a "natural high", with a similar action to amphetamines. It's released when we exercise, explaining why exercise can make us feel good. The same chemical is released when we eat dark chocolate, giving us a temporary boost. So have another square.

Chilies

It may be hot on the tongue, but eating chilies triggers the release of those feel-good endorphins in the brain. So chop some fresh chilies into your pasta to give your meal, and your mood, a kick.

Brazil Nuts

Brazil nuts are high in selenium. Low selenium levels have been found to dramatically increase levels of depression and anxiety.

Selenium is important for good thyroid function, as low thyroid function may cause the feeling of depression. Selenium helps convert T4 (the inactive thyroid hormone) into T3 (the active thyroid hormone). The RDA of selenium is 55mcg a day. Brazil nuts contain about 544mcg per ounce.

A study of pregnant women also found levels of post-partum depression were lower in women who had received at least 100mcg of selenium a day before delivery.

So what are you waiting for? Nibble a Brazil nut for a happy, healthy snack.

Bananas

Bananas are full of healthy carbohydrates which are needed to balance your blood sugar in a healthy way, helping to keep your mood on an even keel. They are also full of Vitamin B6. Low levels of B6 have been found to exacerbate depression in women with pre-menstrual syndrome.

This may be partly because vitamin B6 is required to convert the toxin Homocysteine into serotonin, dopamine, and norephinephrine. High levels of Homocysteine have been linked to depression.

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In a study, 39 depressed women had their levels of vitamin B6 tested. 19 were found to be suffering with vitamin B6 deficiency, and 20 were found to be suffering with vitamin B6 insufficiency. The depression of the 19 women with vitamin B6 deficiency responded to treatment with vitamin B6 supplements.

Turkey

Turkey contains tryptophan, which is an essential amino-acid, which is converted to the neurotransmitter serotonin in our bodies. Increasing your natural serotonin-levels will boost your mood, and help you on the road to fighting depression. Our bodies can't produce tryptophan, so we need to consume it in our food (other good sources, include chicken, salmon, beans and oats).

However, if you eat a meal high in tryptophan - such as turkey or chicken - don't eat it with a meal full of protein. This will create an overload of amino-acids, and that lovely, mood-boosting tryptophan won't be processed. Instead, eat a meal high in carbohydrate, such as rice or pasta. That will boost your insulin and the only amino-acid to get through will be tryptophan, making your serotonin rise.

By making a few healthy additions to your diet, you can begin the process of tackling your depression, one step at a time.