Originally published May 21 2014
Five best foods for fighting depression
by Aurora Geib
(NaturalNews) Depression is a cruel disease. It starts out as an unobtrusive emotion and, when left unattended, eventually becomes a life altering and sometimes even a life threatening condition. Judging from the many stories shared on the internet describing actual cases of depression, one thing seems to stand out - a certain lack of hope. This hopelessness is further compounded by the fact that it is accompanied by a helpless feeling and manifested through antisocial behavior that characterizes depressed people.
Aside form omega 3 fatty acid rich foods, below are some more examples of foods that can also have a beneficial effect on mood:
Turkey - This food contains tryptophan, an amino acid needed to produce serotonin, a brain chemical. It is a deficiency in serotonin production that is thought to cause depression, so increasing its production could possibly address symptoms. A study published in the online journal Pharmacology, Biochemistry and Behavior shared that tryptophan can be used as an anti-depressant in mild to moderate cases of depression and there is evidence to support its ability to decrease aggression. Tryptophan is also found in meat, beans and eggs.
Vegetables, nuts and whole grains - This food group contains B vitamins: folic acid, B2, B6 and B12. In a study published in the Journal of Psychopharmacology, it was suggested that low levels of the B vitamin, folic acid and high levels of homocysteine, a high level protein, can likely produce depression. It was further suggested that increased doses of folic and vitamin B12 could potentially improve treatment outcome in depression.
Organic Potatoes, corn and rice grain - This food group is an example of complex carbohydrates which, when broken down, become glucose. Glucose fuels the brain, boosting cognitive performance and improving adeptness at tasks involving memory and attention. Avoid eating too much sugar, however, as it causes spikes in the blood sugar and aggravates symptoms of depression.
St. John's Wort - Although there is evidence to the effect that the effectiveness of St. John's Wort in treating serious cases of depression is more akin to placebo, there is also scientific evidence suggesting the herb's efficacy in dealing with milder forms of depression. This herb is widely prescribed in Europe for depression.
Despite the evidence suggesting that depression may be treated by diet, it is still not enough to build a tight case. For now, most doctors agree that proper medical care cannot be substituted by a depression diet or from food or dietary supplements. From the current medical viewpoint, psychotherapy and medication is still the most effective means of dealing with depression.
Sources for this article:
Coppen A. and Bolander-Gouaille, C., (2005) Treatment of depression: time to consider folic acid and vitamin B12. Journal of Psychopharmacology. 19(1):59-65. Retrieved May 7, 2012 from: http://www.ncbi.nlm.nih.gov/pubmed/15671130
Murray, B., (2000). Food for thought: Glucose is good for learning and memory. American Psychological Association. Vol. 31(3) retrieved May 7, 2012 from http://www.apa.org/monitor/mar00/brainbox3.aspx
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