Food to Help Depression

Depression

We all have our days when we feel as though nothing is going right. Having an occasional day filled with ups and downs is normal. It's when these days become a more frequent happening rather than an occasional that we need to worry. How do we know if a loved one or even ourselves are depressed? There are several warning signs of depression or symptoms of depression.

  • every day tasks seem to be hard to do
  • you either eat too much or not enough
  • you are more easily irritated than normal
  • you begin to have continual
  • negative thoughts
  • you can't sleep or you sleep too much
  • you can't concentrate
  • you waffle between felling hopeless and helpless
  • you begin to feel as though life isn't worth living

Depression is never pleasant, either for the depressed or the people surrounding them. It is very important to get help. Once you get help you might want to turn your thoughts to your diet. There is a belief that what we do or don't eat effects our mental health as well as the normal causes.

As I said it is very important to get professional help and maybe medication. Changing your diet is to used in addition to the help. There are certain nutrients that are thought to prevent depression, help lessen the symptoms and they are believed to help the effectiveness of the medication.



Foods rich in omega-3
Foods rich in omega-3
Foods rich in amino acid tryptophan
Foods rich in amino acid tryptophan
Foods rich in vitamin B
Foods rich in vitamin B
Complex carbohydrates
Complex carbohydrates

Which foods will help?

 Foods rich is omega-3

  • tuna
  • salmon
  • yogurt
  • mackerel
  • flaxseed
  • salad
  • cereal
  • sardines

Foods high in amino acid tryptophan

  • cheese
  • bananas
  • lean meats
  • milk
  • chocolate
  • peanuts
  • fish
  • soy
  • dates
  • turkey

Foods high in B vitamins

  • spinach
  • beans
  • whole grains
  • nuts
  • fish
  • tuna
  • chickpeas
  • lentils
  • eggs
  • lean meat
  • brown rice

Comples carbohydrates

  • whole grains
  • fruits
  • vegetables
  • legumes
  • brown rice
  • pasta

Grilled Pineapple Tuna

Ingredients:

1/2 fresh pineapple, peeled and cut into 1/2" slices

1 red onion, diced

2 jalapeno peppers, seeded and diced

2 tbsp fresh cilantro minced

2 tbsp lemon or lime juice

4 tuna steaks, 6 oz each

1 tbsp olive oil

1/2 tsp crazy mixed up salt

Directions:

Grill pineapple slices for 6 to 7 minutes over medium heat on each side.

Chill for 1/2 hour then dice and place in a bowl.

Add onion, peppers, cilantro and lemon or lime juice.

Refrigerate for 1 hour, until chilled.

Brush tuna steaks with olive oil and sprinkle with crazy mixed up salt.

Grill salmn, covered on medium heatfor approximately 5 minutes.

Serve with chilled pineapple salsa.

Serves 4.

Crock Pot Turkey

Ingredients:

1 boneless turkey breast, cut in halves

1 can whole berry cranberry sauce

1/2 cup sugar

1/2 cup apple cider

1 tbsp apple cider vinegar

2 tbsp minced garlic

1 tsp onion salt

1 tsp ground mustard

12 tsp ground cinnamon

1/2 tsp allspice

2 tbsp flour

1/4 cup water

Directions:

Place turkey breast in a crock pot with the skin side up.

Mix together cranberry sauce, sugar, apple cider, vinegar, garlic, onion salt, mustard, cinnamon and allspice and pour over turkey.

Cook in crock pot on low for about 6 hours.

Remove turkey and strain juices.

Combine flour and water and stir until smooth, gradually stirring in strained juices.

Bring to a boil, and simmer, stirring for 2 minutes or until thickened.

Serve sauce with turkey.

Serves 10.

Spinach Salad

Ingredients:

2 medium red onions, cut in thin slices

1 can chickpeas, drained, rinsed and patted dry

1/4 cup lemon juice

2 tbsp flax seed oil

1 tbsp olive oil

1 tbsp prepared minced garlic

1/2 tsp crazy mixed up salt

1/3 cup crumbled feta cheese

1 package fresh baby spinach

2 Macintosh apples, cored and sliced

2 tbsp ground flax seed

1/4 cup sunflower seeds

Directions:

Preheat oven to 400 degrees.

Spray cookie sheet with olive oil cooking spray.

Place onion slices on cookie sheet and coat with olive oil.

Bake in oven for 10 minutes.

Add chickpeas to the cookie sheet and bake for another 10 minutes.

Mix together lemon juice, flax seed oil, olive oil, garlic and salt.

When well blended stir in feta cheese crumbles.

Place spinach in large bowl and toss with onions and chickpeas, apples, flax seed and sunflower seeds.

Drizzle with the vinegrette you just made.

Serves 4.

Brown Rice and Broccoli Pilaf

Ingredients:

1 cup uncooked brown rice

2 1/4 cups chicken broth

2 tsp dried rosemary

2 tbsp prepared minced garlic

2 cups fresh broccoli

1 tbsp minced onion

1/3 cup slivered almonds

1/4 cup sunflower seeds

1/2 tsp crazy mixed up salt

Directions:

Spray large frying pan with olive oil cooking spray, add rice and saute until rice is lightly browned.

Add broth, rosemary, minced onions, and garlic and bring to a boil.

Reduce heat, cove, and simmer for 40 minutes.

Stir in broccoli, almonds, sunflower seeds, and crazy mixed up salt.

Cover and simmer for about 5 minutes until rice is tender and broccoli is tender/crisp.

Serves 6.

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Comments 84 comments

PhoenixAshton 5 years ago

Great Post!


marellen 5 years ago

KKG...can't I add potato chips.....really great hub and full of great advice.


tlpoague profile image

tlpoague 5 years ago from USA

Forget the depression...I'm ready to eat! Great hub! Now I'm off to the kitchen to try out some of these!


TajSingh 5 years ago from United Kingdom

Great hub KoffeeKlatch Gals! These can come in handy for those depressing days.


attemptedhumour profile image

attemptedhumour 5 years ago from Australia

Healthy food is delicious, but why is it so difficult for people to realise that? You are preaching to the converted here, but i love your hub. Cheers


Movie Master profile image

Movie Master 5 years ago from United Kingdom

All this food sounds so yummy! I could never be depressed tucking into any of this! great hub.


Pamela99 profile image

Pamela99 5 years ago from United States

Wonderful hub and I love the recipes. Chocolate is what I turn to for stress and depression which is not kind to my waistline so thank goodness I don't feel that way to often. Rated up.


JadedLove 5 years ago

I have come to find when i am down, i forget to eat or even care. Thank you for this, it really does change my perception.


bernieadkins profile image

bernieadkins 5 years ago from Virginia

A very nice and informative hub! Love the recipes! Good information.


JayeWisdom profile image

JayeWisdom 5 years ago from Deep South, USA

Good hub! I'm glad you listed healthy foods.

Comfort food, for me, is a bowl of oatmeal sweetened with stevia, thinned with vanilla almond milk and perfected with slices of banana and a sprinkle of cinnamon. Its creamy goodness makes whatever is bothering me fade (for a while, anyway). Jaye


Cloverleaf profile image

Cloverleaf 5 years ago from Calgary, AB, Canada

Hi KKG this all sounds so delicious. I always find that eating cheese or nuts gives me a natural boost on a down day. But I probably eat more cheese than I should (especially the full fat kind!). Your brown rice and brocolli sounds delicious and healthy at the same time. I might give that a try for a weeknight supper.


dahoglund profile image

dahoglund 5 years ago from Wisconsin Rapids

LOOK LIKE FOODS GOOD FOR ANYONE.


carolapple profile image

carolapple 5 years ago from Suffolk Virginia

I get depressed only occasionally but these foods sound like a great healthy diet whatever your state of mind. I am going to try your excellent recipes for the Spinach Salad and the Brown Rice and Broccoli Pilaf. Thanks for a great hub and the useful advice!


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

PhoenixAston, thank you for reading.

marellen, sorry about that but there's no potato chips in this group of food. :)


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

tipoague, it does include some grat food. Let me know how you like the recipes.

TajSingh, it's funny how some foods can lifet your spirits.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

attemptedhumor, I think people think that when they eat healthy they are missing out on something. It seems to be more about what they can't eat rather than what they can.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Movie Master, healthy food doesn't have to be boring or tasteless. Hope you try the recipes. Thanks for the comment.

Pameal99, you're quite welcome. I don't know if I don't tend to get depressed because this is the way I like to eat or if it's just not in my nature to be a depressed person.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

JadedLove, for many people this is one of their symptoms. For others, they eat everything in sight. Hopefully the diet will help.

bernieadkins, lets me know how the recipes turned out for you. Thanks for reading.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Jaye, I love oatmeal, it's also one of those foods that take me back to the comfort stage. Even better, it's so good for you.

Cloverleaf, the broccoli and brown rice is delicious. Let me know how you like it after you try it. It sounds like you have the eating habit pretty much down pat.


MPG Narratives profile image

MPG Narratives 5 years ago from Sydney, Australia

So many foods on the list that I enjoy which makes me feel good (goodbye depression). Oh and nice to see that chocolate made the list! Thanks KKGals.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

dahoglund, the food is great. I like when delicious and healthy meet.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

carolapple, it is an overall healthy diet. I have found that many of them overlap and are good for a number of things. Let me know how you like the recipes.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

MPG Narrative, I was happy that the list included chocolate myself. Just a taste of it makes anyone feel better.


MellyMoo profile image

MellyMoo 5 years ago from Australia

Excellent hub. Thank you. I would just like to add that there are also foods that can trigger depression. They are of course, different for everyone however I find that sugar, alcohol, white bread and certain preservatives and artificial colourings can do it for me. Water and herbal teas I find very helpful


Genna East profile image

Genna East 5 years ago from Massachusetts, USA

Excellent hub filled with useful and important info and tips. The blues hit each of us at times, and it is always good to know how we can help these feelings naturally rather than run to the pharmacy. Nicely done!


SaraMarieJames profile image

SaraMarieJames 5 years ago from Louisville, Kentucky

I'm a HUGE tuna fan and can't wait to try the Grilled Pineapple Tuna recipe! Thanks for the great Hub!


viveresperando profile image

viveresperando 5 years ago from A Place Where Nothing Is Real

very informative!


quildon profile image

quildon 5 years ago from Florida

The Grilled Pineapple Tuna sounds delicious, but I don't know about the crazy mixed up salt. Being depressed is bad enough without adding crazy and mixed up to it! LOL


Hemendra 5 years ago

Really Great article and great recipes too thanks for sharing them.


Jo_Goldsmith11 profile image

Jo_Goldsmith11 5 years ago

This is a great informative article. I liked the way you perfectly itemized what helps. Bravo!


Toby Simon profile image

Toby Simon 5 years ago from Kansas City, Missouri

nice hub...really helps.! thanks for sharing...


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Melly Moo, you are absolutely correct, there are foods that can trigger depression. Alcohol is a big depresser for many people. Thanks for the inforation.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Genna, food is a powerful thing. It truly can effect your mood. I think it's great that you can make a difference by a few changes in your diet. Thanks for reading.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Thank you Tony, I appreciate your comments.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

SarahMarieJames, thank you. You will love the tuna with pineapple. It is delicious.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

viveresperando, thanks for reading.


Sharyn's Slant profile image

Sharyn's Slant 5 years ago from Northeast Ohio USA

Hello KKG,

As I'm reading this, I'm eating angel hair pasta with alfredo sauce, ground beef, mushrooms and onions. I think I'm in trouble, ha! Thanks for the great information.

Sharyn


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

quildon, the Pineapple tuna is delicious. If you have a problem with crazy mixed up salt (I agree it seems strange to be using it for depression :)), just use pain old salt and pepper.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Hemendra, thanks for your comments.I hope you try the recipes.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Thanks Jo_Goldwmith, I like to make it easy to find what you're looking for. Thanks for reading


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Sharyn's Slant, I think you might be :) Thanks for reaading. And thanks for your comments.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Penny Circle, thanks for the comment. Depression can really make one minerable and their loved ones.


Sun-Girl profile image

Sun-Girl 5 years ago from Nigeria

Interesting article you shared in here koffee. I am properly informed after reading from you and was famished by the type of food you listed in here.kudos.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Thank you for your comment Sun-Girl. Whats great about these foods is that they are so good for so many different conditions.


RTalloni profile image

RTalloni 5 years ago from the short journey

Fabulous, healthy recipes here, depression or no. Nursing homes should be required to serve these foods. Thanks much.


fucsia profile image

fucsia 5 years ago

I am agree with your message: food can help us in many ways and before take a medication is better try to change some wrong habits. Thanks for sharing!


Om Paramapoonya profile image

Om Paramapoonya 5 years ago

I'm not depressed, but I guess I'll try to eat a lot of these foods just to be even happier. LOL That grilled pineapple tuna recipe sounds like a must-try! Rated up and useful. :)


Deborah Demander profile image

Deborah Demander 5 years ago from First Wyoming, then THE WORLD

Thanks for your list of foods, and for the recipes. I will change my diet and see if that doesn't help my outlook.

Namaste.


Jamie Brock profile image

Jamie Brock 5 years ago from Texas

It's funny me finding this just now..Just today I called and made an appointment to get in to the doc about my ongoing depression... Thanks for sharing this. At first I thought, where's the chocolate?? Seriously though, eating so much chocolate is probably what's helped cause this depression to begin with as I've gained a significant amount of weight. This is yet another good reason to start eating more healthy. Thanks again :)


prasetio30 profile image

prasetio30 5 years ago from malang-indonesia

This was nice information. I give my big appreciation for your research of many great foods to help depression. Well done, my friend. You got my vote. Have a nice weekend!

Prasetio


d.william profile image

d.william 5 years ago from Somewhere in the south

Nice article, and the recipes sound scrumptious. I battled against depression most of my life, and found that a good variety of herbs and spices, and all the foods you listed help considerably. thanks for sharing this info.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

RTalloni, not a bad idea. I'm also thinking that maybe schools might want to serve this food. There seems to be a lot of depressed people there too.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

fucsia, I do feel that trying to help yourself naturally is preferrable. If you need more help than the medication is not to be left out. It has helped many people.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Om, you seem to always be happy. :) I would have picked the grilled pineapple tuna for you, it just seems to suit you.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Deborah, I hope so. I hate to see anyone down. Good luck.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Never fear Jamie, chocolate is on the list. Its about the middle of the list under foods high in amino acid tryptophan. You have a built in excuse to eat choloate. Good luck. Let me know how everything turns out for you.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

prasetio, thanks for the vote. I am glad you enjoyed it. As for my weekend - I'm doing my best to enjoy it.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

d.william, I'm glad to hear from someone with first hand experience. I have found that food can make you or break you.


mtnmom5 5 years ago

What a comforting post! I find that included with eating healthy foods, if I get constipated I will soon feel sluggish and unmotivated as well so I have to take something to make me 'go' even with eating healthy.


KateWest profile image

KateWest 5 years ago from Los Angeles, CA

Good advice (and food)!


Ddraigcoch profile image

Ddraigcoch 5 years ago from UK

Good advise and lovely recipes. I have been told by my doctor that my weight gain could be down to untreated depression for years.


lifeatapoint profile image

lifeatapoint 5 years ago from USA

I read somewhere that avocado helps relieve depression.


ugagirl66 profile image

ugagirl66 5 years ago from South Carolina

Excellent hub. You nailed me in it for sure. I am one of those eaters. Good advice and tips.


viveresperando profile image

viveresperando 5 years ago from A Place Where Nothing Is Real

Thanks for your wonderful comments on my reviews. I came back to have another read.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

mtnmom5, there's food for that too. I might have to write a hub about that. :) Thanks for the comment.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

KateWest, thanks for the comment. The food is great.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Ddraigcoch, many people gain weight when depressed. My understanding is you either eat all the time or do not eat hardly at all when depressed. I hope this diet helps.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

lifeatapoint, I hadn't heard that but I will look into it and let you know if it does.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

ugagirl66, thank you so much for the kind comment. Many of us seem to be that type of eater.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

You are most welcome viveresperando.


babblebreeder28 profile image

babblebreeder28 5 years ago from The Midwest

Very helpful, thank you!


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

bsbblebreeder28, you are welcome. Thanks for reading.


drpastorcarlotta profile image

drpastorcarlotta 5 years ago from BREAKOUT MINISTRIES, INC. KC

Wonderful infomation!! Thank you for sharing!!! God Bless! Voted-Up!!


Nj17 profile image

Nj17 5 years ago from Peterborough, England

Thanks for this hub, it was awesome and a great topic to do! Depression hits a lot of people, so any tips to help fight it is very helpful!


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

drpastorcarlotta, thank you for reading and for the comment.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Nj17, depression is so common that it seemed to me the natural subject to write about. The idea that the food you eat can help, to me, is a definate plus.


Pinkchic18 profile image

Pinkchic18 5 years ago from Minnesota

Good advice! I'll have to try some of these. Thanks!


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Pinkchic, try the recipes you'll like them.


acaetnna profile image

acaetnna 5 years ago from Guildford

Brilliant information as always. Thank you for sharing this. I will definitely bookmark this as it will be very useful. Voting up and pressing those buttons again!


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

acetnna, thanks for the wonderful comments and rating. I am so glad you are finding it useful.


rorshak sobchak 5 years ago

What a neat hub!! I never could have guessed that food could have helped with depression. I am going to try some of the foods that you have listed. Keep up the great work on your awesome hubs!

rorshak sobchak


Fluffy77 profile image

Fluffy77 5 years ago from Enterprise, OR

Such a great thing to share here with depression affecting so many of us today, I use many of these foods already for my depression and hope some of my family members will soon follow too. Thanks so much, the knowledge is power for our change to a brighter healthier future together.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Thanks rorshak sobchak. Food is a powerful tool.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Fluffy77, depression is so prevalent these days, that and poor eating habits. I myself use this style of eating.

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