Reducing Depression With Diet
November 3, 2009
The food you take can help to determine the state of your mind. Food craving is often associated with depression. Studies have shown that carbohydrate rich foods could indeed help to lift your mood. These sugary and high carb foods, loosely known as ‘feel good’ foods could act as natural antidepressants. Besides carbohydrate, several other nutrients, including omega-3 fatty acids and certain B vitamins could also help to cure depression.
Carbohydrate
Low level of serotonin in the brain is associated with depression. Studies have shown that carbohydrate rich foods could help to increase the serotonin level. To produce serotonin, your brain requires tryptophan, a type of amino acid. All amino acids need carrier molecules to carry them to different parts of the body. Tryptophan has to compete with other amino acids to find a carrier molecule to carry it to the brain. When we eat carbohydrate rich food, blood glucose level increases in the blood. To absorb the glucose, insulin secretion increases in the body. Insulin removes most amino acids, other than tryptophan, from the bloodstream.
With lesser number of amino acids in the blood stream, more carrier molecules are now available for carrying tryptophan to the brain. As larger numbers of tryptophans are transported to the brain, your brain can produce larger volume of serotonin. Although, carbohydrate rich foods could help to reduce depression, refined carbohydrates and sugary foods could worsen your mood, once the insulin level drops. To lift your mood it is advisable to rely on healthy carbohydrates in the form of whole grains products, fruits and vegetables.
Omega-3 fatty acids
Omega-3 fatty acids found in fish oil, flax seeds and several nuts and seeds could help to reduce depression. Studies have shown that people who consume larger amounts of fish have lesser risk of developing depression. Often intake of omega-3 fatty acids increases the effectiveness of antidepressant medications.
Folic acid
Folic acid, found abundantly in green leafy vegetables, beans and fruit could help to reduce depression.
Vitamin B6
Vitamin B6 helps in the production of serotonin. This B vitamin found in whole grains, nuts, poultry, fish and bananas could help to reduce depression.
Vitamin B12
Vitamin B12 found in meat, egg, poultry, fish, milk and dairy products are beneficial for treating depression.
Magnesium
Studies have shown that people suffering from magnesium deficiency might suffer from depression. Intake of magnesium rich food could help to cure depression.
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