Summary
Dietician Susan Moores of the American Dietetics Association says you can alter your mood by changing what foods you eat. "When people eat better they feel better, and there is a definite role for a healthful diet when someone is suffering from depression," says Moore. She cautions against low-carb diets for depressed people, and recommends these seven healthy foods: salmon and mackerel, canola oil, spinach and fresh peas, chickpeas, chicken and turkey.
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Choosing a healthy variety of food and not just focusing on one nutrient is crucial, says Moores.
"When people eat better they feel better, and there is a definite role for a healthful diet when someone is suffering from depression.
Good nutrition won't pull you out of depression, but it is a piece of the puzzle for managing depression."
"Carbohydrates are linked to serotonin production and lack of carbohydrates may cause changes in mood," she says.
Here, a list of foods that contain nutrients that might help stabilize your mood.
Rich in omega-3 fatty acids, salmon and mackerel are great dinner options no matter what your health concern.
Some studies have shown that people who suffer from depression also have lower levels of the antioxidant vitamin E, according to Moores.
So, though oil is high in fat and should be consumed in strict moderation, canola oil is rich in vitamin E. (The USDA recommends consuming no more than 6 teaspoons, or 24 grams, of oils each day.) Try substituting canola oil for vegetable oil when you're sauteing that salmon for a healthy dinner.
Dark green vegetables like spinach and peas are high in folate, which may help stabilize your mood because it's needed to help make serotonin.
Keep in mind that canned peas have diminished nutrients, so try to use fresh or frozen peas whenever you can.
For a nutrition boost, add peas to your tuna salad, or build your dinner salad with spinach instead of lettuce.
Also high in folate these low fat, high-protein legumes are a nutritious alternative for people who don't eat meat, and a delicious addition to any diet.
Chicken and turkey are both rich in vitamin B6, which plays a role in serotonin production in the body.
About the author: Mike Adams is a natural health researcher, author and award-winning journalist with a strong interest in personal health, the environment and the power of nature to help us all heal He has authored more than 1,800 articles and dozens of reports, guides and interviews on natural health topics, and he has authored and published several downloadable personal preparedness courses including a downloadable course focused on safety and self defense. Adams is an honest, independent journalist and accepts no money or commissions on the third-party products he writes about or the companies he promotes. In 2010, Adams launched TV.NaturalNews.com, a natural health video site featuring videos on holistic health and green living. He's also a noted pioneer in the email marketing software industry, having been the first to launch an HTML email newsletter technology that has grown to become a standard in the industry. Adams also serves as the executive director of the Consumer Wellness Center, a non-profit consumer protection group, and practices nature photography, Capoeira, martial arts and organic gardening. Known as the 'Health Ranger,' Adams' personal health statistics and mission statements are located at www.HealthRanger.org
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Wednesday, June 01, 2005
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