Depression and Nutrition – What You Can Do In The Kitchen

Depression is a complex illness. No single theory fully explains the cause of depression. It is generally accepted that depression is caused by a complex interaction of biological, psychological, and social factors. In other words, both genetics and environment play a part.

We do know that neurotransmitters play an important role in depression. Decreased availability of norepinephrine, serotonin, and dopamine may result in depression. Studies have also shown that there is altered activity in different areas of the brain in people with depression.

Many factors can play a part in depression by contributing to neurotransmitter imbalances. Nutritional deficiencies are one factor. Lacking the correct intake of amino acids such as tryptophan or tyrosine, or minerals such as magnesium or iodine, or less than the recommended amount of B vitamins such as B2, B6, or folate, or missing omega-3 fatty acids in the diet can all lead to symptoms of depression. Other factors which can lead to depression are medical issues/illness, blood sugar and hormone imbalances, stress, lack of exercise, medications, a family history of depression, and substance abuse, which is often linked with depression.

So what can you do? While many of the things listed above are out of our control, we can have an impact on our mental health by ensuring that we eat a well-balanced, nutritionally complete diet.

To ensure you are getting nutrients mentioned above, make sure to have a well-balanced diet consisting of whole foods like fruits, vegetables and high-quality protein. If your diet is reflective of this, you are most likely consuming adequate amounts of tryptophan, the precursor of serotonin and other essential amino acids. Some examples of high-quality protein food sources include poultry, tuna, salmon, sardines, milk, low-fat dairy products and eggs.

To ensure you get adequate amounts of specific nutrients, some foods are fortified with folic acid and other B vitamins. Common items fortified with these nutrients are breakfast cereals, rice, and bread. When foods are fortified, they contain more of a certain nutrient in a form that your body can better absorb and utilize.

Meat, poultry, spinach, low-fat dairy, 100% orange juice, potatoes, beans, avocado and peanuts, acorn squash, garbanzo beans, pinto beans, bananas and peanut butter are great dietary sources of folate, other B vitamins, and many other nutrients that support proper brain processes.

Omega-3 fatty acids are also important to obtain from dietary sources like salmon, canned tuna, halibut, and herring. Plant based omega-3 sources include ground flaxseed, walnuts, canola oil, soy nuts, and chia seeds.

If you have some of these food items in your house, many of which are canned and shelf-stable, now would be a great time to use them now that you know the positive benefits they can have when dealing with symptoms of depression.