Eat yourself happy
There are a number of foods that can help with depression. Eating a high carbohydrate (wholewheat) diet boosts the production of serotonin in the brain, making you feel more positive. Eating plenty of protein to increase amino acid intake has the same effect.
B-Eat depression
B vitamins, especially B12, B6 and folic acid, can help combat psychological disturbances, so if you’re suffering from depression a complete vitamin and mineral supplement containing these substances might help.
Canola can help
Some studies have shown that people who suffer from depression also have lower levels of the antioxidant vitamin E. Canola oil is rich in vitamin E so try substituting it for vegetable oil in cooking.
Oil away worries
Omega-3 has been shown to help depression by altering the way the brain functions and reducing negative thoughts. It is not known exactly how this works, but some scientists believe it makes the uptake of brain chemicals such as serotonin more efficient.
Go low-Gi
Too many fluctuations in your insulin levels can lead to mood swings and fatigue, and these will be much worse if you already suffer from depression. To combat these ups and downs eat carbohydrates with a low glycaemic index such as basmati rice, couscous, oats or brain.
Concentrate on carbs
People who suffer depression should steer clear of low-carb diets, even if they want to lose weight. Instead, eat wholegrain carbohydrates and swap unhealthy foods for salmon and mackerel, spinach, fresh peas, chickpeas, chicken and turkey.
Scoop a good mood
It’s official – children have known it for years, but scientists now admit that eating ice cream can actually make you feel better. Eating a spoonful of ice cream lights up the same pleasure centre in the brain as winning money. Unfortunately, eating more doesn’t give more pleasure and, as it’s high in fat, one spoonful is enough!
Boost mood with folate
Folate (also known as folic acid or vitamin B9) – found in many vegetables but most readily in the dark green, leafy varieties – is essential for the production of serotonin in the brain, which helps to regulate mood. Get happy with broccoli, spinach, kale and watercress. Some breakfast cereals are also fortified with folate/folic acid – check the label.
Get regular
Vitamin B6 plays an essential role in regulating brain chemicals, particularly when it comes to ensuring serotonin levels are high enough. Chicken and turkey are great sources of B6, which means they’re good food choices to help regulate moods.
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