Depression

There are also a number of nutritional imbalances that can make you prone to depression such as:
Essential fats, do you need more Omega 3?
Homocysteine, is it too high, corrected with B vitamins?
Serotonin levels, do they need boosting with amino acids
Blood sugar balance
Levels of the nutrients chromium and Vitamin D
Food intolerances, could they be making you sad?

 

Exercise is also very important and there’s lots of evidence that regular exercise boosts mood, especially if you’re able to exercise outdoors in a green environment. Even a walk in the park or a stroll by the river is thought to be beneficial.

‘sunshine vitamin’, around 90% of our vitamin D is synthesised in our skin by the action of sunlight. Vitamin D deficiency is increasingly being recognised as a common problem around the globe and may be implicated in depression, particularly if you feel worse in winter.

Omega-3 fats

These good fats are needed to build the brain’s neural connections as well as the receptor sites for neurotransmitters such as serotonin. Research has shown people with depression appear to have lower levels of omega-3, in particular the EPA variety, and supplements can improve symptoms significantly.

• Eat more: Oily fish such as trout, salmon, mackerel and sardines. Flaxseeds, chia seeds and walnuts are also good sources.

B vitamins

B vitamins are important for nervous system function and the production of energy from food and are considered “anti-stress” nutrients, helping to relieve anxiety and treat depression. Niacin (B3), pyridoxine (B6) and folic acid (B9) all work with the amino acid tryptophan to produce serotonin, the “feel-good” chemical.

• Eat more: Legumes, wholegrains, nuts, seeds, green leafy vegies, eggs, chicken, red meat and milk.
• Eat less: Refined grains and processed foods.

Blood sugar

Keep blood-sugar levels balanced. If they fluctuate during the day, so will your mood and this can be a contributing factor in people with depression. A diet high in sugary, white, processed carbohydrate foods will cause sudden peaks and troughs in the amount of glucose in your blood, which can result in irritability, fluctuating mood and anxiety.

• Eat more: Wholegrains, fresh fruits, vegies and legumes. Having smaller meals more regularly and including protein-rich foods also helps to stabilise blood-sugar levels and curb sugar cravings. Try yoghurt, nuts, seeds, eggs, fish, chicken and legumes.
• Eat less: Processed or sugary foods and cut down on caffeine and alcohol.

Tryptophan

Serotonin, the neurotransmitter responsible for making us feel content, is manufactured in the body using the amino acid tryptophan, which must be supplied through the diet. Tryptophan is also needed to produce melatonin, which is vital for getting enough sleep. Low serotonin levels are linked to depression, anxiety, insomnia and fatigue. In clinical trials, tryptophan augmentation has been shown to diminish depression.

• Eat more: Lean chicken, turkey, beef, brown rice, fish, milk, eggs, cheese, nuts, bananas, peas, pumpkin, potato, corn and spinach.

 

ref http://www.bodyandsoul.com.au/nutrition/nutrition+tips/eat+away+depression,15465