depression

depression and diet

simply stephen / February 19, 2010

It is known that depression and diet are closely related. Keeping healthy, especially during the winter months, is a good plan any time of year. A preemptive approach is to handle your depression through a combination of the following.

Food will create your greatest benefit, though the following can contribute greatly to an improved health level.

  1. water (6 – 8 glasses spread throughout the day)
  2. plenty of exercise
  3. meditation & breathing exercises
  4. light
  5. vitamins
  6. limited alcohol
  7. reduced coffee
  8. no smoking

foods to stay away from

Processed foods should be removed or dramatically reduced from the foods you eat, which will help with a number of other health factors. Sugar and simple carbs which burn quickly giving you an energy high and then low are hard on the body. The top foods to avoid:

  1. sugar
  2. caffeine found in coffee, tea and chocolate
  3. limit or eliminate alcohol
  4. less red meat
  5. simple carbohydrates (syrup, sugar, fruit juice, candy, white flour, pop, wheat)

best foods for depression

As with any good diet lots of leafy green vegetables and raw vegetables will help curb depression.  The following top 10 minerals and vitamins are recommended:

  1. omega 3 fatty acid found in fish (especially salmon), cod liver oil, walnuts, flax seed, nut oils and seafood
  2. vitamin B
    • B1 found in brown rice, soy bean and sunflower
    • B6 found in bananas, seeds, nuts, legumes (beans such as navy and pinto), potatoes, sprouts
    • B12 provides folate and can be found in leafy greens, whole grains and low fat yogurt
  3. vitamin C found in kale, collards, cabbage, kiwi fruit, strawberries and citrus
  4. amino acid found in eggs and meat
  5. zinc which can be found in wheat bran, pumpkin seed and wheat germ
  6. folic acid which can be found in beans, leafy green vegetables and citrus
  7. iron from beans, nuts, meat and some vegetable sources
  8. selenium found in seafood, algae, mushrooms and poultry
  9. calcium from a low fat source such as milk or yogurt
  10. complex carbohydrates found in oats, bran, wheatgerm, barley, potatoes, root vegetables, sweet potatoes, beans, peas, lentils, brown rice, vegetables, nuts and grains

As a long term sufferer of depression I can vouch for a diet rich in vegetables, fresh water, limited processed foods and vitamin supplements helps substantially. Other foods that seem to help include ginger root, beets, green tea and garlic. Keeping on top of what you eat will have other benefits too.

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