What to eat to help with depression
There is no specific medically prescribed diet for depression. Symptoms of depression have been linked to poor eating habits and vitamin and mineral deficiencies. The Mayo Clinic in the USA noted the increased likelihood of depression being reported by people with a diet high in processed foods, sweet treats and junk food, versus those who ate a diet rich in fruits, vegetables and fish.
- Vitamin B: deficiency has been linked to depression. Eat more: sunflower seeds, pistachios, tuna, salmon, turkey and chicken, dried fruit, bananas and avocados.
- Vitamin D: deficiency has been linked to aches, pains and depression. Found in a limited number of foods (the body gets the bulk of vitamin D from the sun’s UVA rays). Eat more: eggs, oily fish, fortified cereals, margarine and spreads.
- Omega-3 fatty acids: may reduce depressive symptoms. Eat more: SMASH, (the acronym to remember which oily fish are good for us), salmon, mackerel, anchovies, sardines and herring. Also, walnuts, linseed and chia seeds.
- Minerals: calcium, magnesium, zinc, iron and selenium may all help to lessen the effects of depressive symptoms. Eat more: spinach, kale, broccoli, almonds, seafood and pumpkin seeds.