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Food to Help Depression

Updated on May 17, 2013

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.

Comments

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    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

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

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

      Thanks rorshak sobchak. Food is a powerful tool.

    • Fluffy77 profile image

      Fluffy77 6 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.

    • profile image

      rorshak sobchak 6 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

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

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

    • acaetnna profile image

      acaetnna 6 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
      Author

      Susan Haze 6 years ago from Sunny Florida

      Pinkchic, try the recipes you'll like them.

    • Pinkchic18 profile image

      Sarah Carlsley 6 years ago from Minnesota

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

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

      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.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

      drpastorcarlotta, thank you for reading and for the comment.

    • Nj17 profile image

      Nj17 6 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!

    • drpastorcarlotta profile image

      Pastor Dr. Carlotta Boles 6 years ago from BREAKOUT MINISTRIES, INC. KC

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

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

      bsbblebreeder28, you are welcome. Thanks for reading.

    • babblebreeder28 profile image

      babblebreeder28 6 years ago from The Midwest

      Very helpful, thank you!

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

      You are most welcome viveresperando.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

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

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

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

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

      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
      Author

      Susan Haze 6 years ago from Sunny Florida

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

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

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

    • viveresperando profile image

      viveresperando 6 years ago from A Place Where Nothing Is Real

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

    • ugagirl66 profile image

      Gina 6 years ago from South Carolina

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

    • lifeatapoint profile image

      lifeatapoint 6 years ago from USA

      I read somewhere that avocado helps relieve depression.

    • Ddraigcoch profile image

      Emma 6 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.

    • KateWest profile image

      KateWest 6 years ago from Los Angeles, CA

      Good advice (and food)!

    • profile image

      mtnmom5 6 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.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

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

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

      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
      Author

      Susan Haze 6 years ago from Sunny Florida

      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
      Author

      Susan Haze 6 years ago from Sunny Florida

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

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

      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
      Author

      Susan Haze 6 years ago from Sunny Florida

      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
      Author

      Susan Haze 6 years ago from Sunny Florida

      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.

    • d.william profile image

      d.william 6 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.

    • prasetio30 profile image

      prasetio30 6 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

    • Jamie Brock profile image

      Jamie Brock 6 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 :)

    • Deborah Demander profile image

      Deborah Demander 6 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.

    • Om Paramapoonya profile image

      Om Paramapoonya 6 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. :)

    • fucsia profile image

      fucsia 6 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!

    • RTalloni profile image

      RTalloni 6 years ago from the short journey

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

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

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

    • Sun-Girl profile image

      Sun-Girl 6 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
      Author

      Susan Haze 6 years ago from Sunny Florida

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

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

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

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

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

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

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

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

      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.

    • Sharyn's Slant profile image

      Sharon Smith 6 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
      Author

      Susan Haze 6 years ago from Sunny Florida

      viveresperando, thanks for reading.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

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

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

      Thank you Tony, I appreciate your comments.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

      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
      Author

      Susan Haze 6 years ago from Sunny Florida

      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.

    • Toby Simon profile image

      Toby Simon 6 years ago from Kansas City, Missouri

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

    • Jo_Goldsmith11 profile image

      Jo_Goldsmith11 6 years ago

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

    • profile image

      Hemendra 6 years ago

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

    • quildon profile image

      Angela Joseph 6 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

    • viveresperando profile image

      viveresperando 6 years ago from A Place Where Nothing Is Real

      very informative!

    • SaraMarieJames profile image

      SaraMarieJames 6 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!

    • Genna East profile image

      Genna East 6 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!

    • MellyMoo profile image

      MellyMoo 6 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

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

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

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

      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
      Author

      Susan Haze 6 years ago from Sunny Florida

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

    • MPG Narratives profile image

      Marie Giunta 6 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
      Author

      Susan Haze 6 years ago from Sunny Florida

      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.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 6 years ago from Sunny Florida

      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
      Author

      Susan Haze 6 years ago from Sunny Florida

      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
      Author

      Susan Haze 6 years ago from Sunny Florida

      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
      Author

      Susan Haze 6 years ago from Sunny Florida

      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
      Author

      Susan Haze 6 years ago from Sunny Florida

      PhoenixAston, thank you for reading.

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

    • carolapple profile image

      carolapple 6 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!

    • dahoglund profile image

      Don A. Hoglund 6 years ago from Wisconsin Rapids

      LOOK LIKE FOODS GOOD FOR ANYONE.

    • Cloverleaf profile image

      Cloverleaf 6 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.

    • JayeWisdom profile image

      Jaye Denman 6 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

    • bernieadkins profile image

      bernieadkins 6 years ago from Virginia

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

    • profile image

      JadedLove 6 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.

    • Pamela99 profile image

      Pamela Oglesby 6 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.

    • Movie Master profile image

      Movie Master 6 years ago from United Kingdom

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

    • attemptedhumour profile image

      attemptedhumour 6 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

    • profile image

      TajSingh 6 years ago from United Kingdom

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

    • tlpoague profile image

      Tammy 6 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!

    • profile image

      marellen 6 years ago

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

    • profile image

      PhoenixAshton 6 years ago

      Great Post!