Anti depression foods are those foods that provide an uplift to your mood and naturally battle depression. There are two types of anti depression foods, those that increase your energy through key nutrition and those that elevate your mood through essential amino acid.
Foods that are high in anti depression vitamins.
The B group of vitamins is often deficient in victims of depression. So key anti depression foods are those that are high in these nutrients: Riboflavin or B2, Niacin or B3, Folic acid or B12, Biotin or B15, and Pyridoxine or B6. So a beginning list of anti depression foods should include: green leafy vegetables, fish, almonds, avocados, oranges, strawberries, yogurt, sweet potatoes and broccoli.
Foods that are high in the anti depression amino acid.
Tryptophan is an essential amino acid which the body cannot produce. It has to be procured from foods. Tryptophan is used to produce the key anti depression brain chemical Serotonin. Serotonin is a mood elevator and a lack of Serotonin leads to depression. Turkey is the best known tryptophan food, but fish, chicken, pork chops, cheese, soy (including soy milk), bananas, spinach, and beans. Foods that contain both tryptophan and anti depression vitamins give you both benefits: fish, soy, nuts, avocados, and cheese are good examples.
Fill your diet with anti depression foods.
Many experts suggest eating a small snack of anti depression foods a half an hour before you eat a meal. This allows the essential vitamins and amino acid to be digested on its own to help absorption. But you can also add these foods into your diet at every level.
Consider adding anti depression supplements.
Look for a one a day vitamin that includes folic acid, riboflavin, and niacin. Some studies indicate that the reason for the lack of these nutrients may be difficulty in absorption rather than diet. If this is the case supplements will be key.
Tips & Warnings
- Discuss any anti depression foods with your doctor if you are on depression medications.
- Always consult a physician before adding supplements to your diet if you are on medication, and do not take more than the recommended dose.
- Combining these diet changes with increase in exercise, daily sun exposure for fifteen minutes, and contact with mood elevating persons can greatly reduce the symptoms of depression.