What to Eat When You’re Depressed
While there is no diet that will cure depression, there are certain foods that are natural mood-boosters that may help pick you up when you are feeling extra low. Below are a few nutrients that can help relieve some symptoms.
· Selenium – Selenium has been shown to improve depression symptoms in elderly patients. Foods that are rich in selenium include nuts (especially Brazil nuts), legumes, seafood, oatmeal, and brown rice. Try a bowl of oatmeal with chopped nuts, bean burritos, or grilled shrimp.
· Omega-3 Fatty acids – These are found in oily fish such as salmon and tuna.
· Fruits and vegetables – Anti-oxidant-rich foods such as fruits and vegetables help improve feelings of overall health, which in turn may impact emotional well-being. Combine the fish and vegetables in a salad topped with salmon or crab.
· Vitamin D – Recent studies have shown a connection between vitamin D levels and PMS, SAD, MDD, and non-specified mood disorder. Vitamin D can come from sunlight exposure (wear sunscreen anyway) as well as diet. Dairy products such as cheese provide vitamin D, as do beef liver (if you can hack it), egg yolks, and oily fish. Try a smoked salmon omelet or quiche with Gruyere.
· Dark Chocolate – Dark chocolate is heart-healthy and can help boost mood. Chocolate contains phenylethylamind, a cpound also known as "the love drug" due to its ability to release the same chemicals the human body produces when it is in love.
· B 12 and Folate – These two vitamins can help prevent dementia and other disorders of the central nervous system, including various mood disorders. Foods that are rich in these vitamins include beans and greens (folate) and meat and poultry (B 12). A good way of getting these nutrients together is a big pot of beef and bean chili, a nice serving of steamed broccoli with cheese sauce, or a green salad topped with grilled chicken.