Understanding Depression | Page 7

Exercising and eating healthy foods can help with depression. Did you know there are foods that help

fight depression?

TURKEY - has the protein building block tryptophan (isn't that the part that makes you sleepy on Thanksgiving?), which your body uses to make serotonin, a chemical that plays a key role in depression. Other foods with the same effect are chicken and soybeans.

BRAZIL NUTS - are rich in selenium. Research shows that low selenium can cause depression. Other foods with this mineral include brown rice, lean beef, sunflower seeds, and seafood.

CARROTS - full of beta-carotene. A lack of this nutrient can contribute to depression. Other foods with this nutrient are pumpkin, spinach, sweet potatoes, and cantaloupe.

CLAMS & MUSSELS - a good source of B-12. People with low levels of B-12 are more likely to be depressed. Other foods with B-12 are liver, mackerel, sardines, fortified cereals, red meat, salmon, milk.

COFFEE - YES!! Are you as excited about this as I am? Research shows coffee can lower your risk of getting depression but they are not sure why. Just be ware to limit your caffeine...too much caffeine can contribue to anxiety and other issues.

LEAFY GREENS - are full of folate, also known as B9. B9 may help protect against depression. Other foods with B9 are lentils, lima beans, and asparagus.

SALMON - has Omega-3 fatty acids. Your brain and body need Omega-3s and they can improve your mood and help prevent depression. Other foods with Omega-3s are mackerel, walnuts, chia seeds, herring, flaxseeds.

MILK - has vitamin D. If you lack vitamin D then that can contribute towards depression. Sunlight can give you vitamin D. Other foods with vitamin D are salmon, tuna, fortified cereal, eggs.

Limit your alcohol and junk food. Alcohol can make your depression symptoms worse because alcohol makes your brain less active. It can also reduce the effects of antidepressant meds. Junk food is full of sugar, fat and simple carbohydrates which have been linked to contributing to depression.

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