As we age, our bodies begin to change – both physically and emotionally. We become more susceptible to chronic illnesses such as diabetes or heart disease and the loss of friends or family over time can lead to an increased risk of depression.
While it is commonplace to prescribe pills to fix or ease the symptoms of our newly diagnosed conditions, it can be better long term to focus on what we put into our body—especially when it comes to combating depression.
Consuming foods, for example, which contain high levels of folate or folic acid assist in the creation of additional cells in the body, which can work to adjust serotonin levels naturally. Additionally, if you combine foods with high folate levels with that of foods with B12, the pair together helps to battle depression.
Foods that contain high levels of folate include avocado—which is also great for your heart—spinach, asparagus and brussel sprouts.
A diet that includes high consumption levels of omega-3s will also help to naturally fight depression. Studies have continuously found that individuals who consume a diet full of omega-3 rich foods like fish such as salmon and even spinach and chia seeds are less likely to suffer from depression and the correlating risks associated with this diagnosis such as suicide.
While omega-3s are not inherently produced in our bodies, these essential fatty acids supply a significant percentage of our brain’s weight. We have to consume omega-3s in order to avoid things such as serious mood swings or chronic lethargy.
Another great way to naturally fight the symptoms of depression, especially for women, is to consume foods with high levels of calcium. For those that are lactose intolerant, no need to worry as there are a lot of non-dairy, calcium-rich foods to choose from. Things such as kale, collard greens, black-eyed peas, dried figs and almonds all contain calcium.
Consuming calcium can assist in regulating one’s mood, especially when related to PMS and other female-related issues that cause excess stress, anxiety and depression.
One of the most important natural elements to include in your diet to combat depression is that of iron and chromium.
Individuals that suffer from low levels of iron can often find themselves feeling fatigued and increase their risk of suffering from anemia. A lack of iron can also lead to irregularities in mood, which can eventually lead to depression.
Foods that contain high levels of iron that can be incorporated into your diet include items like oatmeal, peas, soybeans and lentils, spinach, apricots, and seafood. You can also find a lot of iron in poultry, red meat and pork. A lean beef steak with a spinach salad and dried fruit for dinner is not only healthy for your body, but for your mind as well and it sounds a little bit better than a pill-only diet.
Chromium, which is a mineral found in many foods and as a supplement, is also imperative in moderating blood sugar levels in the body. Chromium works in our bodies to metabolize what you eat and keep insulin regulated. Without it, your body can develop diabetes.
Chromium is also found to be a key element in regulation of our brain and mood, specifically it leads to higher levels of melatonin, serotonin and norepinephrine, which are hormones that help to regulate our emotional state of mind.
Consuming foods like turkey breast, broccoli, orange juice, whole grains, grape juice and tomatoes will help to increase the level of chromium in your body.
Do note, that chromium is a supplement that has been flagged as potentially harmful taken in inappropriate doses. Be sure to consult your doctor before purchasing a chromium supplement and to play it safe, just stick with food items mentioned above to complete a well-balanced meal.
As mentioned above, when calcium combined with vitamin D or folate is combined with B12, they can do wonders on your mood.
Vitamin D is especially important to consume during winter or when sunlight is less likely. It, combined with calcium, can help boost your mood and fight seasonal affective disorder (SAD). Consume foods like tuna and mushrooms or milk, eggs and fish to keep a steady balance of vitamin D in your system.
Foods with B12 that should be consumed include cottage cheese, lamb, sardines, nutritional yeast or salmon.
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