BEST FOODS FOR DEPRESSION II

B-vitamin rich foods

The B-complex vitamins are important for emotional and mental well- being. We depend on our daily consumption to supply them since they cannot be stored in our bodies. B-vitamins are destructed by caffeine, refined sugars, alcohol and nicotine so its no surprise that several individuals are possible to be deficient in these.

Discussed below is the connection between depression and B-complex vitamins.

Vitamin B3 (niacin): Niacin deficiency causes Pellagra- which produces dementia and psychosis, among other symptoms. Pellagra has almost disappeared since several food products recently are containing niacin. Nevertheless, subclinical deficiencies of Niacin results to anxiety, agitation and physical and mental slowness.

Vitamin B1 (thiamine): This vitamin can help convert blood sugar or glucose into fuel. The brain is rapidly devoid of energy without it. Thus, it can lead to anxiety, irritability, fatigue, depression and even suicidal thoughts. Deficiencies can also cause gastrointestinal disorders, loss of appetite, insomnia and memory problems. Eating refined carbohydrates, like simple sugars, lessens the body's B1 supply.

Vitamin B5 (pantothenic acid): Deficiency symptoms include depression, fatigue and chronic stress. Vitamin B5 promotes hormone formation. This is also needed for the uptake of the brain chemical acetycholine and amino acids, which combine to put off depression.

Folic acid (also called Folacin, Folate or Vitamin B9) : This B vitamin is required for DNA synthesis. It is also essential for SAM (S-adenosyl methionine) production. A poor diet, alcoholism, illness and several drugs like anticonvulsants, birth control pills, aspirin and barbiturates can result to folic acid deficiencies. Folic acid is commonly given alongside vitamin B12 since the deficiency on the latter can be mistaken for a folic acid deficiency. This drug is administered to pregnant women for prevention of neural tube defects in the fetus.

Vitamin B6 (pyridoxine): This vitamin helps in the production of amino acids, referred to as building blocks of some hormones and proteins. It is essential for the manufacture of dopamine, melatonin and serotonin. While vitamin B6 deficiencies are rare it can lead to mental confusion, skin lesions and impaired immunity.

Vitamin B12 (cyanocobalamin): Since vitamin B12 contributes to red blood cell creation, deficiency results to pernicious anemia, an oxygen-transport problem.  Pernicious anemia cause mania, hallucinations, confusion, dementia, paranoia, irritability or mood swings, then followed by weakness, dizziness, appetite loss, diarrhea, heart palpitations, shortage of breath and tingling feelings when severe. Deficiencies do not show immediately because the body stock up 3- to 5-year supplies in the liver.

Protein foods

Protein helps promote longer satisfaction and stabilize blood sugar. Moreover scientists claim that boosting brain protein levels could improve alertness which could possibly treat psychiatric disorders including depression.

Some high protein foods are:

Nuts and Seeds

Yogurt, Milk, and Soymilk

Cheese (Low-fat Cottage and Mozzarella Cheese)

Turkey Breast (and Chicken Breast)

Pork Loin (Chops)

Fish (Tuna, Salmon, Halibut)

Lean Beef and Veal (Low Fat)

Tofu

Beans (Mature Soy Beans)

Eggs (Especially Egg Whites)

Read more about foods high in protein.

Cold-water fish

Cold water fish has enough omega-3 fatty acids. Examples of this are tuna, mackerel, rainbow trout, anchovies, sardines, wild salmon and herring. Fish-oil supplements

Can be taken as alternative for these.

Fish is recognized as "brain food." Wild salmon and other fatty fish has omega-3 fatty acid DHA which has been proven to enhance the nerve function and membrane quality of gray matter in the brain. Twenty percent of the brain’s gray matter comprises DHA. Studies have shown that consumption of DHA increases gray matter in the cingulate, the amygdale and the hippocrampus, which are parts of the brain responsible for the mood. Severely depressed people have lesser amount of gray matter in these areas.

Green tea

Green tea has the amino acid L-theanine. Examples include brewed ice green tea, hot green tea, as well as flavoured varieries like berry green tea and jasmine green tea

L-theanine is a type of amino acid which is found particularly in tea leaves. EEG tests have shown that it stimulates alpha brain waves. This can enhance focus and has a calming effect.

Read this post for other BEST FOODS FOR DEPRESSION.