Fighting Depression with the right Foods

There is no magic diet that fixes depression, but watching what you eat is a good idea. If depression tends to make you overeat, getting in control of your eating will help you feel better.

 

 

Although nothing is definitive, there's evidence that foods with omega-3 fatty acids - such as salmon and tuna - and folic acid - such as spinach and avocado - could help ease depression.  

 

Another great option is to incorporate Cashews in your daily routine, they contain 2 of the very important nutrients in fighting the depression: Magnesium and Vitamin B6.

Cashews health benefits and their nutrients facilitating mood-related benefits include:
 

Tryptophan
An important component found in proteins is an ‘amino acid’ called tryptophan. The body requires this amino acid to produce serotonin. Serotonin is a neuro-chemical important in the brain that affects mood, sexual desire, memory, sleep and appetite. The prominent theory of depression holds that when the serotonin level is low, depression can set in, in addition to anxiety and other mood issues. It just so happens that a serving of cashews contain a whopping 28% of our body’s daily requirement of tryptophan (the precursor to serotonin). This is one of the main reasons why cashew may help with depression, from its source of tryptophan.
 

Magnesium   
Many North Americans are low in magnesium and a quarter-cup serving of cashews provide 25% of your daily requirement of magnesium. A 2012 study appearing in Nutrition Journal found that those who had higher levels of magnesium had a lower likelihood of having depression, central obesity and body fat percent overall. 

Vitamin B6
This interesting vitamin is also found in cashews. We know that the body requires vitamin B6 in the process of converting tryptophan into serotonin.  We also know that B6 helps magnesium to get into the body’s cells more effectively and are best taken together.  
It may be that this interesting combination of magnesium, tryptophan and vitamin B6, all found in cashews is what helps cashews to help depression.

Other health benefits of cashews
On top of eating cashews for depression, cashews are an excellent source of heart-protective mono-unsaturated fats. Yes, nuts have a lot of fat, but cashews have a low level compared to other nuts, and it is particularly high in the mono-unsaturated fat that olives are famous for, oleic acid. Many studies have shown the benefits of oleic acid for cardiovascular health. Large studies have shown that those who consume nuts at least four times a week have 37% reduced risk of developing coronary heart disease, compared to those who never or seldom ate nuts.  Many are fearful of eating nuts since it is high in fats, however a study in the journal Obesity found that those who ate nuts at least twice a week were 31% less likely to gain weight compared to those who didn’t eat nuts. Cashews are also an excellent source of the mineral copper.  If copper is low in your body, it can promote anemia, weaker bones and blood vessels, elevated LDL cholesterol and make you more prone to developing infections. A serving of cashews will give you 38% of your daily copper requirement.

 

Vitamin C

 

Getting enough Vitamin C is also important when fighting depression.

 

Vitamin C is an essential supplement for individuals with depression and anxiety.  Naturally found in citrus, and other fruits and vegetables, vitamin C deficiency can directly result in depression anxiety disorder.

Vitamin C plays a key role in managing the production of the anxiety inducing stress hormone cortisol.  Found in the adrenal glands, it is responsible for mediating your stress response, and the amount of cortisol released into your bloodstream.

When you are Vitamin C deficient, more cortisol enters your bloodstream, and your “fight or flight” response is triggered, which then leads to anxiety.  Chronic stress and cortisol production leads to adrenal fatigue and depression.

A 2002 German University study of 120 college students, tested the impact Vitamin C had on the anxiety response of students, when they were subjected to a stressful situation – public speaking.  Students who did not get the 1,000 mg dose of Vitamin C, had significantly higher levels of cortisol and blood pressure. Study.

In an animal study, rats who were subjected to stress, and who did not receive vitamin C supplements, had three times the level of cortisol in their blood.  An added benefit is the reduction of belly fat. 

The U.S. Recommended Daily Allowance of Vitamin C is only 60 mg, enough to prevent Scurvy, but not enough to help with depression anxiety. A 1,000 mg Vitamin C supplement in addition to the amount found in a multivitamin should be used. Vitamin C is unstable, and breaks down when vitamin C containing fruits and vegetables, are cooked and exposed to light. Vitamin C also breaks down quickly in the body, therefore, a slow release Vitamin C supplement taken with breakfast is recommended. Vitamin C is only one of the supplements individuals with depression anxiety should be taking. Vitamin D 3, Omega 3, and a multivitamin are some of the others.

 

St. John's Wort

 

St. John’s Wort is a herb, most commonly used for depression and conditions that sometimes go along with depression such as anxiety, tiredness, loss of appetite and trouble sleeping. There is some strong scientific evidence that it is effective for mild to moderate depression.

 

 

The use of St. John’s Wort dates back to the ancient Greeks. Hippocrates recorded the medical use of St. John’s Wort flowers. St. John’s Wort was given its name because it blooms about June 24th, the birthday of John the Baptist. “Wort” is an old English word for plant.

 

Many studies have been conducted to evaluate the effectiveness of St. John's Wort. Some studies have suggested benefit, but other studies have not. While the true benefits of St. John's Wort are still being explored, if you do choose to use it, be sure to learn all you can and check with your doctor before taking it. St. John's Wort can interact with other medicines or supplements you may be taking and may have side effects.  

 

B Vitamins

 

B vitamins play a role in the production of certain neurotransmitters, which are important in regulating mood and other brain functions. Folic acid deficiency has been noted among people with depression. Vitamin B6, or pyridoxine, is the cofactor for enzymes that convert L-tryptophan to serotonin, so vitamin B6 deficiency might result in depression. And there is some evidence that people with depression respond better to treatment if they have higher levels of vitamin B12.

Source: www.bell-wellness.com, www.depressionanxietydiet.com , www.mercola.com