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Writer's pictureTaylor Rivkin

Depression: We've bean there...Wait. Can beans help depression?!

Updated: Apr 26, 2020

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.


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/


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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