Nutritional Approaches to Depression

01/14/2009

Nutritional Causes of Depression

• Frequent consumption of caffeine or sucrose (table sugar)
• B vitamins deficiencies (biotin, folic acid, thiamine, B6, B2, or B12)
• Deficiencies of vitamin C
• Mineral deficiencies including calcium, copper, iron, magnesium or potassium
• Excesses of magnesium or vanadium
• Food allergies or sensitivities
• Preservatives, dyes, additives and heavily processed foods

Foods to AVOID When Depressed

• Refined and simple sugar (white sugar, honey, fructose, maple syrup, etc). These deplete your body of B vitamins. They also increase hypoglycemia linked to mood swings and depression.
• Heavily processed foods with additives and preservatives – These foods deplete the nutrients needed for metabolism.
• Foods high in saturated fats - These fats cause poor circulation to the brain, inhibiting the synthesis of neurotransmitters.
• Very high protein diets – Excess protein tends to decrease brain uptake of tryptophan, a very important amino acid. (However protein is important in the diet, especially for those with depression. The diets referred to here are those that are very high in protein above all else.)
• Foods which you are sensitive or allergic to –These foods can be rotated in and out of the diet or eliminated all together.
• Caffeine, nicotine and alcohol –Eliminate them all together if possible.
• Simple Carbohydrates – Breads, pasta and other foods high in carbohydrates can lead to fatigue.
• Aspartame, Nutrasweet and all artificial sweetners – Nutrasweet increases Central Nervous System tyrosine and phenylalanine, decreasing tryptophan availability. This leads to an increase in serotonin levels.            

Foods to EAT When Depressed

• Foods high in B1. B1 is essential for energy production, nerve cell function and carbohydrate metabolism. Good sources of B1 include soybeans, brown rice, sunflower seeds, wholes wheat and Brewer’s yeast.
• Foods high in B6 – B6 is important in maintaining hormone balance, immune function and is involved in the formation and use of neurotransmitters. Good sources of B6 include Brewer’s yeast, whole grains, legumes, bananas, seeds, nuts, potatoes, Brussels sprouts and cauliflowers.
• Foods high in Folate and B12 – Folate & B12 deficiency tend to decrease SAMe levels which is associated with depression. Good sources of folate and B12 include Brewer’s yeast, green leafy vegetables, low fat dairy and whole grains. Supplementation with folate and B12 can also increase serotonin levels.
• Foods high in Vitamin C – Vitamin C increases immune functions and is important to the production of neurotransmitter production. Good sources of Vitamin C can be found in kale, parsley, collard greens, turnips, broccoli, Brussels sprouts, red chili peppers, mustard greens, fresh fruits including kiwi, strawberries and citrus of all kinds.
• Foods high in Amino Acids –Tryptophan is a precursor to serotonin and melatonin. Tyrosine is a precursor to norepinephine and may stimulate thyroid hormone synthesis. Good sources of foods rich in amino acids include eggs, low fat dairy and meats. Choose organic and minimally processed.
• Essential Fatty Acids (EFA)– Numerous studies have found that low levels of essential fatty acids can lead to depression. Good sources of EFA’s include flax seed oil, borage seed oil, pumpkin seeds and cold-water fish such as salmon, tuna, cod and sardines. Supplementation can also be helpful. Choose a supplement with EPA, DHA,GLA and Vitamin E (a natural preservative) Refrigerate to decrease chances of spoilage.
• Other helpful foods – Garlic, Lecithin (good "brain" food), beans, pods, raw fruits and vegetables and tofu (if not sensitive to it).

Other helpful tips

• Eat regularly – Sometimes it’s difficult to eat when depressed. However starving the body of food can increase depression. Consider purchasing protein powder and mix up a drink if you just can’t eat or eat easily prepared foods like nuts or soups.
• Buy organic whenever possible to decrease exposure to harmful herbicides, pesticides and other contaminants.
• Drink plenty of water each day – at least 8 full 8 oz glasses or more. Water is essential for energy and brain / body functioning.
• Create a relaxed atmosphere to eat in. Stress decreases our body’s ability to metabolize our food.
• Pay attention to how you feel after eating. If you feel tired, fatigued, confused or notice other symptoms, you may have a food sensitivity or allergy. Keep track of these symptoms and seek out professional guidance.
• Certain medications such as oral contraceptives, corticosteroids and others can cause depression. Consult your doctor before discontinuing medications.