What to Eat When You’re Depressed

Did mom have it right?  Will eating something that you really enjoy make you feel better!

Many people who feel depressed find comfort in food. The problem is, the choices tend to be “junk food” – chips, soda pop, and pastries.  Nutritionists say eating the wrong foods can actually increase your level of depression.  Here are five suggestions on how to use healthy foods to deal with depression.

  1. Eat Eggs.  Egg yolks provide B vitamins and protein which affect brain function, mental sharpness and mood.  Older adults with low B vitamin intake have a higher risk of depression.  Lean beef, wheat germ, fish and poultry are also sources for B vitamin.
  2. Eat Nuts and Seeds. Magnesium is found naturally in nuts and seeds and helps produce serotonin, a chemical that affects our sense of well being.  Pumpkin seeds, sunflower seeds, cashews, almonds, peanuts, green leafy vegetables and whole grains are high in magnesium.
  3. Eat Fish. Fish such as salmon, herring, sardines, anchovies and tuna contain DHA.  20% percent of the brain is DHA, which affects mood. People with severe depression have less gray matter in these areas.

Fish is also a great source of lean protein. Eating small amounts of protein with meals can elevate your mood.

  1. Eat “Ancient” grains. Any whole grain is good, but so-called “ancient grains”, such as millet and barley are better as they’re less likely to be modified and processed.  “Processed” grains often create mood swings and can result in overeating.
  2. Green Tea.  The L-theanine in green tea causes a relaxing effect up to eight hours. This substance is known for improving focus as well as having a calming effect on the body.

A home care nursing professional can help provide therapeutic solutions for depression and other chronic illnesses by assisting patients with their exercise program and the preparation of nutritious meals.

2017-12-27T03:42:53+00:00