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.