Depression Diet - Importance of Diet in Depression, Food Deficiencies

We all know that good nutrition is important for health and well-being. There is a anecdotal evidence as to how food and mood may be linked as everyday changes to diet can have a positive sometimes rapid effect on mental health.

Importance of Diet in Treating Depression

Studies show that diet is directly linked to depression. This will be more clear from these points -

Eating a diet rich in omega 3 fatty acids e.g. oily fish may help to reduce depression.

Ensuring an adequate intake of vitamin B12 may help too - a deficiency in this vitamin can cause anaemia, which is linked to depression, but a lack of vitamin B12 may exacerbate depression even if anaemia is not present.

Reducing sugar and caffeine may help lift mood.

Studies have suggested that taking a vitamin B6 supplement may help women women who have symptoms of depression.

Low levels of selenium have also been linked to depression.

Links between Depression and Diet

Diet may be an area you could talk about with the person you love who has depression. Some common foods that may contribute to greater anxiety, irritability, difficulty in concentrating, tiredness, hyperactivity, difficulties in sleeping and aggression in themselves all possible symptoms of depression, as well as lowering of mood - include -

chocolate
coffee
oranges
artificial additives
sugar
wheat
dairy products
eggs

One study suggests that a diet deficient in folate is linked to depression, persistent depressive symptoms and a poor response to antidepressants. So eating more folate-rich foods such as fortified breakfast cereals, brussels sprouts, peanuts, okra, almonds and liver, or taking a supplement, could of value in the treatment of depression.

Depression and Food Deficiencies

The brain, the body and our health are not isolated factors. It is very productive to look at scientific findings regarding vitamin deficiencies in people suffering from depression.

Inositol - Inositol found in lecithin has been succesfully used to treat depression

Selenium - Selenium has been used to cure dpression. It is found in brasil nuts, garlic and shellfish.

Tryptophan - The amino acid tryptophan is required by the body to produce serotonin. It is possible that low serotonin levels could lead to depression.

Folate - It appears that depressed people have been found to be deficient in folate (Vitamin B12), more than any other nutrient. Elevated homocysteine levels are the best indicator of a folate deficiency.

Omega 3 Fatty Acids - Did you know that the brain is made up of 30% fat? So much for the low fat diets people! Way off the mark there. Omega 3 as you know is found in fish oils, and some argue that cold pressed flaxseed oil contains an even higher quality blend of this EFA. You need these if your brain is to produce normal levels of seratonin, melatonin and dopamine - all related to mood, sleep and wakefulness. You need omega 6 oils from extra virgin olive oil, but if the omega 3 levels are low in comparision it could result in depression.

Tyrosine - Tyrosine is a precursor to serotonin, melatonin, melanin, adrenalin, noradrenalin, T3 and T4. All of these things are related to metabolism and mood. Tyrosine is cheap, and more to the point you can't take much or you'll end up punching people. 100mg a day is a therapeutic dose, but already potent.

Ginkgo Biloba - Ginkgo biloba stimulates blood fow to the head. In response the ductless glands; adrenal, pituitary, hypophthalmus and perhaps the thyroid, work better. This brings about a hormone increase and balance which solves many psychological disorders.

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