62 Brain Power Foods That Help Fight Depression

Foods to soothe you with those who suffer from any form of depression have probably noticed that certain changes in diet do affect them. For example, the notorious sugar-rush, that other folks may enjoy, can reek havoc in the body of the Depressed. The crash afterwards is almost unbearable, and can plunge you down into a hole! Similarly, unbalanced amounts of food at mealtime (let’s say you have 3 helpings of meat, and only ½ of your rice and salad), leaves you feeling sluggish and also can negatively-impact your Depressed mood. Awareness is the Key; the old adage, “You are what you eat”, can be translated here to : “You feel what you eat”. Why? Because food is the body (and mind’s) fuel. Your brain is a sophisticated, chemically balanced (or imbalanced) precision machine. To function at its optimum level, you want to fuel it with the most positive, light-filled substances you can - here are some of the foods that can aid in YOUR brain-chemistry tune-up:

1) Because they boost serotonin activity in the brain, consider adding some Complex Carbohydrates. Made up of complex chains of simple sugars, they contain starches and fiber. Some good sources of complex carbs are: Whole Grain Breads and Cereals, Brown Rice, Leafy Green Vegetables, Pasta, Potatoes, and the like. Winter Squash & Blackberries are good!

2) People who are depressed often exhibit a deficiency in Folic acid, also known as vitamin B11. Folic acid is vital to cognitive health and is available for your eating pleasure in: Asparagus, Beets, Spinach, Avocados, Brussels sprouts, Bok choy, Cabbage, Savoy, Beans, dried, Chick-peas, Soybeans, Lentils, Oranges, Peas, fresh, Turkey, Broccoli and more. As people age, some decline in brain function is inevitable. Studies also show that increasing your folic acid levels can also slow age-related memory impairment.

3) Magnesium (acts as a natural muscle relaxant): Black Beans, Artichokes, Spinach, Chocolate (oh yea!), Pumpkin seeds, Oysters, Sunflower seeds, Brazil nuts, Avocados, Almonds, Barley.

4) Niacin positively affects nerve cell function and can provide some relief for depression as well as feelings of anxiety and panic. High-Niacin foods include: Brown rice, Chicken, Pomegranates, Tuna, Lamb, Wheat, Turkey.

5) A well-known building block of human brain tissue is Omega-3 fatty acids; these are available in: Salmon, Trout, Tuna Flaxseed, flaxseed oil, soybean oil, Pumpkin seeds, and my favorite, Walnuts!

6) Research also reveals that people who suffer from depression may have lower levels of vitamin E. Canola oil is rich in vitamin E. It is a healthier alternative for sautéing foods and vegetables. Wheat germ, mango, kiwi, broccoli and spinach and peanuts are good sources too.

7) Vitamin B6, which plays a significant role in the tryptophan-serotonin pathway in the brain, is an important ingredient in improved mental health. Some research has shown that a deficiency of B6 can contribute to Depression and increase indicators or symptoms of depression. Its relatively easy to boost in your diet, either with a supplement, or through choosing foods such as : Breakfast Cereals, Chicken, Turkey, Bananas, Brown Bread, and White Fish.As you can see, many of the foods overlap into the next category - that is you can get ‘more bang for your buck’ with a food that incorporates 2-3 necessary depression-fighting ingredients, such as Broccoli, which is high in Folic acid and Complex Carbs and also provides B Vitamins.

Depression sometimes propels us to “eat our feelings”.

Well, as long as we are eating “positive-foods”, the results can also be positive. Just give a little more thought to what you are eating - it should not be a drastic change of diet, as this is stressful to your system. Raising awareness, and adding foods that can benefit your holistic approach to depression-remission should be the goal!

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