Foods that Fight Depression

What is clinical depression? It is when chemicals in our brains called neurotransmitters become unbalanced. There are number of reasons why these chemicals are pushed off course. Traumatic events, family history, drug or alcohol abuse are among them. Even if you are not in the risk group for major depressive disorder, you might have a depressive episode at least once in a lifetime. There's no rush to reach for antidepressant drugs right away, all you need is to revise your diet. Lets look at the ingredients, found in food, that help ease depressive episodes.

* Carbohydrates. Tryptophan is a non-essential amino acid contained in carbohydrates and boosting serotonin (chemical that raises our sense of well-being) level in the brain. The more tryptophan enters the brain, the more serotonin is produced with some help from B vitamins and that enhances our mood. It is very important to opt for smart carbohydrates such as whole grains, fruits, vegetables and legumes as they contain less fat and sugar, and rich in fibre and other nutrients. You can guilt free enjoy carbohydrates in your diet as the recent studies show that low carbohydrate diet enhances fatigue and reduces drive to exercise in overweight adults.

* Omega-3 fatty acids. Apart from other health benefits from eating omega-3 rich food is that it affects neurotransmitter pathways in the brain relieving our depressive symptoms. Such foods as fatty fish (salmon, anchovies, tuna, sardines, mackerel), flaxseed, nuts and dark green vegetables should be an essential part of any healthy diet.

* Selenium-rich foods. It was proved that low selenium intakes (less than 55 micrograms a day) cause poorer moods. Selenium can be toxic though if overdosed. Foods rich in selenium are seafood (clams, oysters, crabs), nuts, seeds, lean meat, whole-grain foods, beans, low-fat dairy products.

It is also recommended that you consume enough vitamin B12 and D, which is why you should consider moving to a Mediterranean diet, which includes all foods you need to fight depression.

For more information go to: Life Without Blues