Depression And Diet

Studies show that your brain is particularly at risk. Although there's no way to stop free radicals completely, you can lessen their destructive effect by eating foods rich in antioxidants, including:

• Beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato
• Vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato
• Vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ

  Good sources of omega-3s, including alpha-linolenic acid, are: 

• Fatty fish (anchovy, mackerel, salmon, sardines, shad, and tuna)
• Flaxseed
• Canola and soybean oils
• Nuts, especially walnuts
• Dark green, leafy vegetables

Evidence isn't clear that taking supplements can help. And it's possible to get too much selenium. So it's probably best to focus on foods:

• Beans and legumes
• Lean meat (lean pork and beef, skinless chicken and turkey)
• Low-fat dairy products
• Nuts and seeds (particularly brazil nuts - but no more than one or two a day because of their high selenium content)
• Seafood (oysters, clams, sardines, crab, saltwater fish, and freshwater fish)
• Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)

• Foods like turkey, tuna, and chicken have an amino acid called tryptophan, which may help you make serotonin. Try to eat something with protein several times a day, especially when you need to clear your mind and boost your energy.

Good sources of healthy proteins include beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soy products, and yogurt.

Carbohydrates are linked to the mood-boosting brain chemical, serotonin. Experts aren't sure, but carb cravings sometimes may be related to low serotonin activity.

Choose your carbs wisely. Limit sugary foods and opt for smart or “complex” carbs (such as whole grains) rather than simple carbs (such as cakes and cookies). Fruits, vegetables, and legumes also have healthy carbs and fibe.