Foods That Help Fight Depression

TurkeyBrazil Nuts Snacks that are rich in selenium help protect the body from tiny, damaging particles--or free radicals. One study--in young people do not have enough of this nutrient in their diets, they are more likely to be depressed. Researchers are not sure if the low selenium causes depression. One Brazil nut has almost half the daily requirement of the mineral; be careful to limit how much you eat. Other foods with selenium are brown rice, lean beef, sunflower seeds, and seafood. Carrots Carrots are full of beta-carotene, but you can also get it from pumpkin, spinach, sweet potatoes and cantaloupe. Studies have linked beta-carotene to lower levels of depression. There isn't enough evidence to be sure it prevents the disorder, but it can't hurt to get more in your diet. Clams and Mussels These are a good source of the vitamin B-12. Some studies say people with low levels of B-12 are more likely to have depression. A lack of B-12 causes a shortage of S-adenosylmethionine (SAM); a mineral the brain needs to process other chemicals that affect mood. Other foods with B-12 are lean beef, milk and eggs. Coffee A jolt of caffeine can be a pick-me-up to help with motivation. If you have post-partum depression or a panic disorder, however, some studies say coffee may make the symptoms worse. Other researchers say a cup of joe can lower the risk of getting depression, but they are not sure why. Leafy Greens Leafy greens are packed with folate that tell your brain cells where to work well to protect against depression. Food manufacturers in the U.S. add the vitamin B-9 to enriched grains like pasta and rice. You can also get them from lentils, lima beans, and asparagus. Salmon Salmon and other fish like herring and tuna are high in poly-unsaturated fats. Researchers say it helps fight depression. The type of fat--Omega-3 fatty acids--help the brain cells use chemicals that can affect the mood. A few studies show people who weren't depressed had higher levels of omega-3's than those with the mood disorder. Milk A good source of vitamin D, low levels of vitamin D in the body sometimes cause depression. A Norwegian study found that people who took vitamin D supplements were less depressed a year later than those who didn't. If you don't like milk, you can boost vitamin D in your diet with enriched cereals and juices and canned fish. Caution: Alcohol Although it might take the edge of your worries, or make you feel more social, the best time to drink wine, beer or mixed drinks is in moderation. While they may make you feel better in the moment, heavy drinking makes depression symptoms worse over time because alcohol makes the brain less active. It also makes anti-depressant medications less effective. Caution: Junk Food It may be fast and filling, cut processed foods can be bad news for your mood. Scientists have studied diets that are high in sugar--simple carbohydrates and fatty foods--can affect how you feel. Many have found a link between unhealthy eats and depression. The best bet is to eat a well-balanced diet plenty of fruits, vegetables, whole grains or lean protein. Source www.webmd.com/depression/ss/slideshow-foods-fight-depression.