How Nutrition and Depression go together

Nutrition is a key role when it comes to your health. Sticking to a healthy diet helps your body stay healthy but your mind stay healthy also. There are studies that have shown that there are foods that can help your mood and decrease your chances of certain health disorders. You may have nutritional imbalances that can make you vulnerable to a mental illness. Some of those nutritional imbalances may include:
  1. Omega 3 which is a fatty acid found in fish oils especially cold water fish and salmon. Omega 3 can help lower your LDL or bad cholesterol. Your body doesn’t produce omega 3 but it can still improve your heart health and your skin. It can also help reduce your risk of depression.
  1. Homocysteine is a very common amino acid found in your blood. If your homocysteine is too high you can experience an increased risk of heart disease, a stroke, a pulmonary embolism, or a heart attack. Most likely caused due to not getting enough vitamins such as folic acid, B6 or B12.
  1. Amino acids are divided into two groups. Essential and non-essential. Essential amino acids are received through meat, eggs and poultry. This helps you build muscle and helps your immune function. Essential amino acids may help with your mood and your sleep can help with your weight loss and muscle gain. With essential amino acids your body doesn’t produce. These are all through received through your diet. While there are 20 amino acids only 9 are essential.
  1. Leucine
  2. Lysine
  3. Histidine
  4. Phenylalanine
  5. Tryptophan
  6. Valine
  7. Isolelecine
  8. Methionine
  9. Threonine
  1. Vitamin D is essential for the absorption of calcium. You can get some vitamin D from being out in the sunshine. Foods high in vitamin D are dairy products, beef liver, orange juice, tuna and salmon. Exposure to sunlight can lift your spirits and help with your depression. Make sure you use sunscreen to help prevent skin cancers.
  1. Magnesium can help maintain your muscle and nerve function. It can also help support a healthy immune system. Magnesium is good for heart health and keeping your bones strong. It can also help with your energy levels and glucose levels.
  1. Iodine is essential vitamin for the production of the thyroid gland. It also helps your mind stay sharp, helps stabilize your mood, protects your body from radiation and other toxins.
Besides all these vitamins that can help there are also foods known as “brain foods”. Brain foods can help improve your mood, heal brain cells, reduce anxiety, boost your energy, lower risk for certain diseases. Those foods include:
  • Broccoli
  • Coconut oil
  • Eggs
  • Pumpkin seeds
  • Dark chocolate
  • Greek yogurt
  • Coffee
  • Rosemary
  • Brazil nuts
  • Blueberries
  • Citrus fruits
  • Walnuts
  • Pistachios
  • Fish
  • Avocados
  • Beets
Diets to go along with the brain foods
Mediterranean Diet is focused on a plant based diet, lots of fruits and vegetables, whole grains, olive oil, no butter, no salt and using herbs to flavor.
Dash Diet is lean protein, fruits and vegetables, fat free dairy, using vegetable oil when cooking, minimal red meat, and limited sugar and soda.
Zone Diet is heavy consumption of avocado, nuts and olive oil.
Vegetarian Diet includes fish, eggs, vegetables, berries and nuts, but no meats.
When you are eating healthy, good food it can
  • Boost your energy
  • Lower risk of certain diseases
  • Provides brain fuel
  • Can affect your mood in a positive way
Important things to remember:
  • Don’t skip meals
  • Snack well
  • Work on a good balance of carbohydrates, fats and proteins
  • Don’t over diet
  • Limit alcohol and caffeine
This may seem 100% overwhelming to do when you are depressed. Wait until you are feeling better, go to the store get healthy snacks and meals. Once you do this lifestyle change every day for three weeks it will become a habit. Even when you are depressed and not feeling like yourself you will still be in the habit of doing what you had been practicing.
I have always been told that before starting any medication even over the counter and vitamins to talk to your doctor. Make sure they believe it’s a good idea for you because it’s still possible for you to still get your levels too high with some of these vitamins. Everything I take down to my multivitamin is run through my doctors any my pharmacists. I am ready to have a healthy lifestyle, healthy body and healthy mind. ❤
Disclaimer: I do not own the rights to this picture. I am not a medical professional, if you are having a medical emergency please contact 911 immediately. This post is for informational purposes only. If you believe you have a medical issue contact your local medical provider.