Foods That Can Make Depression Worse

Depression affects more than three million Americans each year. This is a serious mood disorder characterized by persistent feelings of apathy, hopelessness, deep sadness, and may be accompanied by thoughts of self harm. Individuals suffering from clinical depression should be under the care of a mental health professional, who can prescribe a combination of medication and talk therapy as treatment. In addition, there are lifestyle changes depression patients can adopt to help relieve the symptoms—including stress management, quality sleep, regular exercise, and consuming a healthy diet. Here are some foods that can be helpful for depressive symptoms:

1. Flaxseed

An alternative source of omega-3 fatty acids for vegans is flaxseed. Fish contains omega-3 fatty acids called DHA and EPA, while flax and some other plants contain omega-3 fatty acids called ALA. In the human body, ALA is converted into DHA and EPA. However, the conversion process isn’t very efficient so you have to eat about 20 times as much ALA as DHA/EPA. Flax can be eaten as seeds, as ground seeds (the meal), or as the oil extracted from the seeds. The seeds can be a tasty, high-fiber addition to baked goods or sprinkled on salads and yogurt for a nutritional boost.

2. Canola and soybean oils

Unfortunately, the oil derived from the seeds of flax is not heat-stable. You cannot cook with it or add it to hot foods. However, canola and soybean oils are both rich in ALA and are heat-stable. They can be added to cooked foods, used for sauteing, and even used for deep-frying. In addition to ALA, canola oil contains a number of other components that have been shown to reduce the risk of cardiovascular disease, which means it improves blood flow to the brain by mechanisms that don’t directly involve omega-3 fatty acids.

3. Walnuts

In the National Health and Nutrition Management survey, a very large study conducted on the general US population, an odd finding appeared: people who ate walnuts regularly, especially women, had lower depression scores. Multiple follow-up studies have confirmed this finding. These nuts contain omega-3 fatty acids, antioxidants, melatonin, and vitamin E, as well as being a good source of protein.

4. Leafy green vegetables

Multiple studies have shown that consuming fruits and vegetables can improve mood and cognition. The link between consuming leafy green vegetables and improved mood seems to be particularly strong. Leafy greens like spinach, kale, mustard greens, collard greens, chard, and bok choy are rich in antioxidants, vitamins, and minerals, all of which can boost your brain health. Note these vegetables are generally more nutritious when lightly steamed or sauteed than when consumed raw.

5. Fatty fish

Depression is thought to be a neurological disorder affecting circuits in the corticolimbic part of the brain. Thus, anything that can improve brain health tends to help with depression. Omega-3 fatty acids are vital for brain function. Clinical studies have shown that people who consume these fatty acids have better blood flow in the brain, improved memory and cognitive function, and enhanced mood. One of the best sources of brain-enhancing fatty acids is fatty fish, such as salmon and tuna.

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