What To Eat To Beat Depression

Do you often feel stressed, depressed or anxious? You’re not alone. According to the Mental Health Foundation, mixed anxiety and depression is the most common mental disorder in the world. Scientific studies suggest that with the right diet you can help beat depression. Even though there is no magic ingredient or expensive supplement that cures depression, what you put on your plate and into your body can greatly affect your mind, your mood and your level of happiness. Here's what to eat to beat depression...

Eat breakfast like a king If you skip any meal your mood is going to be affected, but breakfast is particularly important to set you up for the day. Research has shown that eating breakfast regularly results in improved mood, better memory and more energy. Depression is often accompanied by anxiety, and if you skip breakfast that nervous sensation will only get worse as your body tries to function without any fuel. Try to avoid sugary cereals which will cause your blood-sugar to spike and opt for wholegrains and porridge instead. Increase your levels of B-complex vitamins It has been shown that people are more likely to be depressed when their bodies are running low on supplies of B-vitamins. Our bodies can't store B-vitamins so you are totally dependent on your daily food intake to make sure you have enough of them to function properly. B1 is used by the brain to help convert glucose into fuel; if your brain doesn't get enough it will run out of energy, leading to fatigue, anxiety and insomnia. A lack of B5, meanwhile, has been shown to lead to chronic stress and depression, and B6 is needed for the manufacture of serotonin and dopamine, both of which help regulate your mood.

Increase your intake of omega-3 fats Omega-3s are essential to keeping your body working in tip-top condition and helping your brain function in a calmer, more controlled manner. Research has found that EPA (one of the two types of omega-3 fats) is one of the most effective natural antidepressants around – it helps to build your brain cell connections and increases your production of serotonin, the so-called feel-good hormone. Foods that are rich in omega-3s include salmon, tuna, mackerel and other oily fish, though if you're worried you're not getting enough from your diet, you can also take a daily supplement. Watch what you drink Although you may feel that having a few drinks can make you more relaxed, alcohol is actually a depressant. If you begin to feel like you can't enjoy a night out, or in, without a drink or two then it's time to lay off the alcohol for a while – you'll soon realise you have more energy and a clearer head without it. And it's not just alcohol which can affect your mood – caffeine can also exacerbate the symptoms of depression and will do nothing to help you get to sleep. If that's not enough of a warning for you, B-vitamins are also destroyed by alcohol and caffeine – herbal tea is beginning to look like a much better option. Choose the right carbohydrates Carbohydrates are important in maintaining your mood as they help boost your tryptophan levels (an amino acid that helps the brain to produce serotonin). A diet that is very low in carbohydrates has been shown to increase fatigue and reduce the desire to exercise. Just make sure you choose the right type of carbohydrates, such as fruit, vegetables and wholegrains, and steer clear of refined carbs such as white bread, pasta and rice. Eat some sunshine We all feel better when the sun is out. Part of the reason for this feel-good factor is that exposure to the sun helps top up your vitamin D levels, which in turn increases levels of serotonin in the brain. There isn't much you can do about your sunshine quotient but you can increase your vitamin D levels through your diet – eggs are among the best source.

Eat your greens Lots of vegetables contain beneficial levels of magnesium, which has been shown to help people suffering from low moods and a frantic, confused state of mind. Magnesium has a real calming effect on the body so if your diet is lacking in green vegetables, now is the time to start stocking up. Spinach is the super-vegetable for magnesium but broccoli, peas and artichokes all contain a healthy dose. Get some selenium in your diet Studies have shown that taking a supplement of selenium can improve mild and moderate depression, while there also appears to be a link between low selenium intake and feeling blue. Although more research needs to be done to really understand the link, selenium-rich foods such as seafood, brazil nuts, lean meat and wholegrains are the kind of things you should be eating to improve your general health, which is always going to make you feel better, but with the added benefit of knowing you may well be eating your way to a better frame of mind too.