Foods to Eat

• There are many kinds of foods to eat that can help you beat depression. Natural News reports that people who are depressed often lack EPA, a fatty acid. This fatty acid is available in fish oils, chia, walnuts and flaxseed. Tuna and salmon oils are the primary fish oils in which EPA is found. A 2002 study showed that people who consumed 1 gram of fish oil a day had a drop in their depression symptoms of a staggering 50 percent. These symptoms included anxiety, unexplained sadness, suicidal thoughts and decreased sex drive. Brown rice is another food that helps treat depression, but in a different way than EPA. Brown rice releases glucose into the blood slowly; as a result, blood sugar levels remain balanced and mood swings are avoided. Avoid instant brown rice as it does not offer this benefit. Whole grain oats similarly treat depression, in addition to lowering cholesterol. Cabbage is another blood-sugar-stabilizing food that helps treat depression.
  
  

Foods to Avoid

• Other foods can actually cause depression. Caffeine is a big contributor to depression. The energy-boosting effect of caffeine creates a brief and intense mood of energy and positive feelings. After this goes away, your energy level very quickly returns to normal. This loss of energy and positive feelings leads to mood swings and depression. Foods high in fat and sugar can also create depression. Blood sugar levels help control our feelings and moods by keeping our energy level balanced throughout the day. But high-sugar and high-fat foods can cause an up-and-down effect in blood sugar that causes mood swings and depression. Foods like chocolate and candy should be avoided almost entirely. Alcohol should also be avoided if you have depression. Alcohol is a depressant and it slows down your bodily functions, including your mind. It will only make your depression worse.
  
  

Supplements

• If you can't get the foods that beat depression into your diet on a daily basis, it may be important to get supplements. There are many supplements for EPA and DHA, the fatty acids that have been shown to treat depression. B vitamins, including B12 and B9, have also been shown to help treat depression, as 15 to 38 percent of adults with depression have B9 deficiency. Magnesium is another supplement that may help. The Journal of American Medical Association noted this link more than thirty years ago, as magnesium helps treat anxiety and insomnia, a condition that can lead to further depression.