5 Great Ways to Beat Depression

Eating properly is one of the most important aspects of beating your depression. If your body is not getting the proper nutrients in the proper balance then it can get stressed, and this added stress on your body can directly affect your depression.

Omega-3 (Essential Fatty Acids)

Studies have found that Omega-3 fatty acids result in lower levels of depression. As our body cannot synthesize these nutrients, they must be included in the dietary intake. Fish, especially fatty ones like salmon, sardines, mackerel, trout, and herring are rich sources of these compounds.

Essential fatty acids can also be found in healthy oils like olive or safflower, and in nuts.

Some other dietary changes you can make include:

L-tryptophan and L-tyrosine

These two amino acids are reported to be extremely effective against depression as they are used by the body to make serotonin and norepinephrine. They can be found in:

Turkey
Pumpkin Seeds (Pepitas)
Chicken
Fish
Beans
Avocados

Vitamin B6 and B12

These important nutrients for fighting depression can be found in:

For B6

Eggs
Tuna
Bananas
Prunes
Garbanzo beans
Lean Beef (grass fed)

For B12

Salmon
Clams
Oysters
Crab
Cow's milk
Chicken
Lean Beef (grass fed)

Oysters and crab also contain the important depression-fighting nutrient zinc which can also be found in:

Turkey
Barley
Lentils
Pumpkin seeds

Vitamin D

This is found in a small number of foods such as:

Oily fish - salmon, sardines, and mackerel
Eggs
Fortified fat spreads
Fortified breakfast cereals
Powdered milk

Nutrient-dense foods (for proper brain function)

Whole foods

Such as whole grains and fresh produce. This not only provides depressed individuals with much-needed healthy carbs, it also minimizes artificial colors, flavors, and preservatives from the diet. These artificial substances may contribute to depression in some individuals.

Antioxidant-rich fruits and vegetables

Try to eat a variety of colors of fruits and vegetables each day, as this provides you with a wide range of antioxidants. 

Proteins

You can get protein by eating yogurt, cheese, fish, lean meats, chicken, and milk. 

Folic Acid

Folic acid or folate is a particular kind of B vitamin that is often found to be deficient in depressed people. You can get folate from eating leafy greens such as asparagus and Spinach, from fortified grains, as well as some beans such as:

Lentils
Pinto beans
Garbanzos
Black beans

Another note on beans, black beans in particular - they tend to be high in magnesium, an important depression-fighting nutrient. Other foods high in magnesium include:

Oat bran
Artichokes
Halibut
Almonds
Spinach

Healthy and high-fiber carbohydrates

High-fiber cereals and high-fiber breads are healthy choices of carbohydrates. Avoid the kinds of carbohydrates found in sugary sodas. 

Other foods to avoid:

Avoid foods with lots of sugar, caffeine, or alcohol. Sugar and caffeine may give you a brief moment of energy but will worsen your symptoms later on. Alcohol is a depressant; many people will drink alcohol to ‘forget their problems’ but they're just aggravating their condition in the long run.

Avoid foods that are fried and rich in fats, and cut back on foods that contain refined sugar and corn syrup. These refined sweeteners tend to cause blood sugar spikes and slumps, which contribute to the symptoms of depression.

Also…

Depression can induce carb cravings, which in the modern world means cravings for sugary snacks. But your body is probably trying to tell you something. Healthy carbs are said to be a key factor in fighting depression, so give your body what it's asking for, but in a healthy form.

Examples of healthy carbs include:

Brown rice
Whole wheat
Millet
Quinoa

And finally…

Tomatoes

In addition to vitamin C, which is necessary to process B12 and iron, tomatoes provide antioxidants and vitamin E. Tomato sauce and fresh tomatoes both provide beneficial nutrients for depression.

Sometimes though, it’s just more convenient to take a supplement. Discover the key supplements you need to take in our guide:'25 Great Ways to Beat Depression', which is included in our Expert-Help Pack: How to Crush Depression... Completely! Professional guidance to get you back to yourself again.