Diet for depression

Are you trying to find a diet to ease  depression? Unfortunately, there’s no specific diet that works for depression. No studies have been done that indicate a particular eating plan can ease symptoms of clinical depression.

However, while certain diets or foods may not ease depression (or put you instantly in a better mood), they may help as part of an overall treatment for depression. There's more and more research indicating that, in some ways, food and mood are connected.

How can my diet affect my depression?

Dietary changes can bring about changes in your brain structure, both chemically and physiologically. Those changes can improve your mood and mental outlook. Here are 10 tips for eating if you or a loved one are recovering from clinical depression.

1. Eat a diet high in nutrients

Nutrients in food support the body's repair, growth, and wellbeing. Nutrients we all need include vitamins, minerals, carbohydrates, protein, and even a small amount of fat. A deficiency in any of these nutrients leads to our bodies not working at full capacity - and can even cause illness.

2. Fill your plate with essential antioxidants

Damaging molecules called free radicals are produced in our bodies during normal body functions - and these free radicals contribute to ageing and dysfunction. Antioxidants are vitamins, minerals, and other nutrients that studies suggest protect and repair cells from damage caused by free radicals. However, it’s not clear yet if antioxidants have a health benefit in people.

Foods high in powerful antioxidants, include:

• Sources of beta-carotene: apricots, broccoli, melon, carrots, cabbage, peaches, pumpkin, spinach, sweet potato. 
• Sources of vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato. 
• Sources of vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ.

3. Eat “smart” carbohydrates for a calming effect

Some studies show a connection between carbohydrates and mood, which  is linked to the brain chemical, serotonin. We know that eating foods high in carbohydrates (bread, cereals, pasta) raises the level of serotonin in the brain. When serotonin levels rise, we feel a calming effect with less anxiety.

So don’t shun carbohydrates - just make sensible choices. Limit sugary foods and opt for smart carbohydrates, such as whole grains, fruits and vegetables, which all contribute healthy carbohydrates as well as fibre.

4. Eat protein-rich foods to boost alertness

Foods rich in protein, like turkey, tuna, or chicken, are rich in an amino acid called tyrosine. Sometimes tyrosine is used in an attempt to boosts levels of the brain chemicals dopamine and norepinephrine but one analysis concluded there is no "meaningful evidence" that it actually works. It’s use is supported by one small study, but a larger study found no evidence of benefit.

Good sources of protein foods that boost alertness: beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soya products, yoghurt.