Which Diet For Depression?

When exposed to a chronic stress, the ability of our body to fight inflammation is disabled. Thus, systemic inflammation develops which in turn may cause depression in some people.

 Cytokines* block tryptophan** conversion to serotonin***

Some nutrients and vitamins are incriminated in the development of depression:

1- Deficiency of:

• Omega-3 fatty acids
• Vitamins B (biotin, folic acid, B6, B1, and B12)
• Vitamin C
• Vitamin D (important factor)
• Magnesium (in particular in anxious depression), potassium, zinc
• Copper, iron

To be converted to serotonin, tryptophan needs iron

2- Excess of:

• Calcium (frequently comes from supplements to prevent osteoporosis)
• Copper, iron (watch the content in your drinking water)

Some essential foods for mental health:

• Raw almonds
• Wild salmon or fatty fish
• Raw butter
• Coconut
• Sweet potatoes
• Avocado
• Cacao (chocolate)
• Oats and gluten-free grains
• Coffee/tea (green and black)

*Small proteins that are important in sending signals between cells

**Amino-acid used in the biosynthesis of proteins

***Neurotransmitter of happiness. It modulates cognition, learning, reward, memory. Low serotonin level is found in depression