7 Diet Choices that Combat Depression

Essential Fatty Acids

Essential fatty acids include omega-3’s, omega-6’s and omega-9’s. I talk a lot about the importance of adding omega-3 fatty acids to your diet, but what most people don’t realize is that it is the proper balance of these fatty acids that matter for both physical and mental health. Fatty acids are most concentrated in the membranes of brain cells.

The western diet is high in omega-6 and 9 fatty acids, which leads to imbalance of fatty acid levels. The deficit of omega-3 fatty acids is linked to depression. The low incidence of depression among Mediterranean peoples is thought to be partially due to their ingestion of fish—a good source of omega-3’s. Studies of those who eat little fish find that depression increases in such populations. Good sources of omega-3 fatty acids include oily, cold-water fish, dark and leafy green vegetables, flaxseed, and nuts.

Vitamin D

Vitamin D levels are very low in those who suffer from depression and heart disease. Sunlight is our best source of Vitamin D, but supplementation of Vitamin D3 has been found to help those suffering from winter depression. Foods fortified with vitamin D usually have the not-so-effective D2 form, rather than the more bioavailable D3.

Vitamin D levels are linked to melatonin levels. Melatonin is secreted as we sleep normally and increases during seasonal changes in daylight. Melatonin increases appetite, decreases alertness, and affects mood.

The recommended upper limit for vitamin D intake is 2,000 IU, but many researchers now believe that number should be the baseline instead, and that 5,000-10,000 IU is a better bet. You can order testing kits on the Internet to test your Vitamin D levels at home.