Depression: We've Bean There...
Please excuse the bad pun.
In our previous blog post, we discussed which foods you can eat, (categorized by kind for easy shopping) to help improve depression symptoms. We wanted to expand a bit on that post and talk about why these foods can help with depression. Specifically what's in them and how they can help.
Unfortunately, cookies don't have the minerals, vitamins, essential fatty acids, or protein that can help depression symptoms. If you find ANY that do EMAIL ME! In the meantime, read below how these nutrients help and what foods have them.
Look for my *Vegan Favorites*
MINERALS
Minerals are really important because they help your body grow, develop, and stay healthy. These specific minerals, when found in whole foods, can help with depression!
Chromium: Many studies, (here, here, and here), have linked chromium to helping depression symptoms and a lack of chromium has been associated with increased depression symptoms and decreased insulin sensitivity.
Food high in Chromium:
Broccoli
Grape juice
Whole-Wheat bread
Potatoes
Turkey Breast
Selenium
Multiple studies have shown that selenium improves mood and diminishes anxiety.
Food high in Selenium:
Whole Grains
Brazil Nuts
Mushrooms
Brown Rice
An important micronutrient that is required for the synthesis of hormones that may have effects on the serotonin and norepinephrine systems.
Food high in Iodine:
Seaweed
Cod
Milk
Yogurt
Cottage cheese
Shrimp
Tuna
Eggs
Prunes
Lima beans
Iron
Fatigue, apathy, and mood change, associated with iron deficiency, can often lead to depression. (Dangerfield, M)
Food high in Iron:
Fortified oatmeal
Soybeans
Lentils
Beef ribeye
Turkey dark meat
Magnesium
Magnesium plays a large role in the development of serotonin. It can help regulate emotions. It also has been shown that magnesium deficiency is prevalent in a variety of depression types.
Food high in Magnesium:
Almonds
Spinach
Cashews
Peanuts
Edamame
Zinc.
"It can improve the response of antidepressants while reducing the side effects of antidepressant medication,”(Johnson, J. ). In several studies, there has been a link shown that zinc levels are lower in those with clinical depression.
Food high in Zink:
Roasted pumpkin seeds
Cashews
King Alaska crab
Pork loin
Swiss cheese
Whole grains
Oysters
Nuts
ESSENTIAL FATTY ACIDS
Omega-3 fatty acids
This study shows that“dietary omega-3 fatty acids play a role in the prevention of some disorders including depression.” Eating omega-3 fatty acids may reduce the risk of mood disorders and brain diseases by enhancing brain function.
Food high in Omega-3:
Chia seeds
Atlantic salmon
Chinese broccoli
Atlantic herring
Spinach
Tuna
Flaxseed
Flaxseed oil
Walnuts
VITAMINS
Vitamins A, C, E
In this study, patients with depression had significantly lower levels of vitamins A, C, and E in comparison to healthy controls. Vitamins A (β-carotene), C (ascorbic acid), and E (alpha-tocopherol) are antioxidants and therefore help combat the negative effects of stress, (depression can be stress-induced).
Foods high in Vitamin A, C, E:
Berries
Dark chocolate
Artichokes
Pecans
Strawberries
Red cabbage
Raspberries
Beans
Purple or red grapes
Spinach
Beets
Kale
Orange vegetables: sweet potatoes, carrots, acorn squash, butternut squash.
Vitamin B6 helps your body make serotonin and low levels of serotonin are associated with depression.
Foods high in Vitamin B6:
Chickpeas (chickpea pasta!)
Yellowfin tuna
Salmon
Chicken breast
Fortified breakfast cereals
Vitamin B-9 (Folate)
“Folate's critical role in brain metabolic pathways has been well recognized by various researchers who have noted that depressive symptoms are the most common neuropsychiatric manifestation of folate deficiency, (Rao, T.S.)."
Food high in Vitamin B-9:
Spinach
Black-eyed peas
Asparagus
Brussels sprouts
Avocado
Dark leafy vegetables
Fruit and fruit juices
Nuts
Beans
Whole grains
Dairy products
Eggs
Vitamin B12
“A severe vitamin B12 deficiency can lead to deep depression, paranoia and delusions, memory loss, incontinence, loss of taste and smell, and more, (Patrick J. Skerrett, Harvard Health Blog Post)."
Food high in Vitamin B12:
Rainbow trout
Sockeye salmon
Swiss cheese
Mozzarella cheese
Tuna
Eggs
Some fortified cereals
Oysters
Poultry
Meat
Fish
Vitamin D
Vitamin D may help improve the symptoms of depression, according to a 2019 meta-analysis.
Food high in Vitamin D:
Cod liver oil
Salmon
Swordfish
Chanterelle mushrooms
Milk
Egg
PROTEIN
The body uses a protein called tryptophan to create serotonin, the “feel-good” hormone.
Food high in Tryptophan:
Tuna
Turkey
Chickpeas (chickpea pasta!)
Peas
Beans
Grains
WAIT!
So...can beans actually help with depression? HOW?
If you're still asking this question you skipped through the Iodine, Iron, Vitamins A, C, E, Vitamin B-9, and Protein sections. Beans have all of those :)
We've posted some recipes recently that incorporate some of these foods.
Check them out! Send us feedback!
Starting Friday, April 24th we will be opening up our
60-day diabetes challenge!!!
**Depression and other mood disorders are serious mental illnesses that may need medical treatment. Please consult with your physician before starting a nutrition and fitness program.**
References
1. Berkheiser, K. (2018, February 02). 9 Healthy Foods That Are Rich in Iodine.
Retrieved from https://www.healthline.com/nutrition/iodine-rich-foods
2. Carpenter, S. (2012, September). That gut feeling. Monitor on Psychology, 43(8). http://www.apa.org/monitor/2012/09/gut-feeling
3. Dangerfield, M., & Greatist.com. (2014, January 14). 10 nutrients that can lift your spirits. Retrieved from https://www.washingtonpost.com/national/health-science/10-nutrients-that-can-lift-your-spirits/2014/01/14/05f4e514-7a4d-11e3-b1c5-739e63e9c9a7_story.html
4. Gautam, M., Agrawal, M., Gautam, M., Sharma, P., Gautam, A. S., & Gautam, S. (2012, July). Role of antioxidants in generalised anxiety disorder and depression. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3512361/
5. Godman, H. (2018, April 05). Regular exercise changes the brain to improve memory, thinking skills. Retrieved from https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
6. Jacka, F.N., O’Neil, A., Opie, R. et al. A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med 15, 23 (2017). https://doi.org/10.1186/s12916-017-0791-y
7. Johnson, J. (2017, July 16). Diet and depression: Foods to eat and avoid. Retrieved from https://www.medicalnewstoday.com/articles/318428.php#vitamin-d
8. Marvel, C. L., & Paradiso, S. (2004, March). Cognitive and neurological impairment in mood disorders. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2570029/
9. Peeke, P. (2017, December 07). Mood, Food and Bipolar Disorder: A New Prescription. Retrieved from https://www.huffpost.com/entry/bipolar-disorder_b_5578079?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAMq4cUkgS2k9Y86CmmyM4lXBokYC3Plzj3BWFlEhr-0FRr4EMLqZZ8WTosdiNxc31vbUGN_KjI5suqUQtkcTWuJcviWpq3-wf2gl9Wg1kI8udx4-wckPLZQab2B4FiijQlueRggFI-pBHpwozPC-apew0Xn2e7WfD9lklAdWQkRR
10. Rao, T. S., Asha, M. R., Ramesh, B. N., & Rao, K. S. (2008, April). Understanding nutrition, depression, and mental illnesses. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/
11. Scaccia, A. (2017, May). Serotonin. Medically reviewed by Debra Rose Wilson, Ph.D., MSN, RN, IBCLC, AHN-BC, CHT Retrieved from https://www.healthline.com/health/mental-health/serotonin
12. Selhub, E. (2018, April 05). Nutritional psychiatry: Your brain on food. Retrieved from https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
13. Serefko, A., Szopa, A., Wlaź, P., Nowak, G., Radziwoń-Zaleska, M., Skalski, M., & Poleszak, E. (2013). Magnesium in depression. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/23950577
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