How to Choose Foods for Depression

1.

To make foods for depression part of a lifestyle will take effort as well as time. Changing what and how one eats is important when dealing with depression. However, it's not a good idea to try and do it quickly as in all at once. Take it one meal at a time or even one snack at a time.

Depressed people tend to get overwhelmed easily, so fast or big change doesn't go over too well. This is why small steps are necessary when starting a diet for depression. Feelings of anxiety and fear can overtake them and create a setback.

2.

Eat foods that contain B vitamins and take a B complex supplement as well, especially if you're a vegetarian. Some foods that contain B vitamins are tuna, salmon and other fish, liver, turkey, chicken, eggs, nuts, lentils, dairy products, oats, peas, potatoes, spinach and other green leafy vegetables, carrots, avocado, cauliflower, broccoli, bananas and melons.

Add more Omega-3 fatty acid rich foods as well, since they are great for depression, especially bipolar disorder. Fish is the best source of Omega 3, in particular salmon, mackerel, trout and tuna. Another option is to take fish or flax oil supplements and check the label for mercury free.

3.

Consume foods that are high in amino acids or protein. Protein is yet another food for depression that is easy to implement into the diet. Meat, eggs, fish, dairy, soy, whey, nuts and legumes are all good sources of protein. Consider amino acid supplements if needed.

Get enough minerals in the diet as they are also helpful in easing depression. When deficient in magnesium, iron, zinc, calcium or potassium it can cause bouts of depression. Pumpkin, bananas, oatmeal, dairy, nuts, seeds, brown rice, whole grains, liver, seafood, clams, oysters, okra, chickpeas, spinach and potatoes are a few foods that contain these minerals.

4.

Consider the fact that when you eat foods for depression that there are also foods to not eat. Some foods can alter the mind and mood, which should be avoided if depression is an issue. Refined sugars and carbs as well as caffeine can trigger emotional ups and downs.

The problem is that these are the foods and drinks that the body seems to crave when depression sets in. Donuts, candy, chocolate, ice cream, sodas, alcohol and chips are but a few foods/drinks that need to be cut down and possibly out. However, don't tackle them all at once, but one at a time.

5.

Keep a journal of what foods/drinks trigger depression and foods that ease it. To create a diet for depression you need to pinpoint trigger and comfort foods in order to eliminate them. Then replace them with foods such as ones mentioned above that alleviate depression.

Give a depression diet time and if you fall off the wagon pick yourself up and climb back on. Forget about yesterday and stay in the here and now.

Tips and Warnings

  • For best results consult a nutritionist before buying supplements.
  • When under a doctor's care inform them of supplements taken.
  • Eating the right foods for depression will help to heal the body and mind. A diet for depression isn't difficult to create it just takes some nutritional knowledge. Once one knows what to eat and what not to eat progress can be made. It may take time to implement change, but that's okay. Slow and easy wins the race when it comes to depression.