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Which foods from nature are best to help fight depression?

 

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I welcome this topic , as I am discovering through own experiences  that foods , plays a major role in our mental ,and physical state, especially the time it is eaten  . A lady who suffered from nervous breakdowns   used boiled  cabbage ?   I think the leafy green foods , spinach , kale , parsley can be helpful as they contain lots of iron , and helps to restore / build the "damage nerve . Thanks for your sharing Julia , Calvary's Love 

Foods high in tryptophan:  Tofu, ground flax seed, pumpkin seeds, gluten flour, Almonds, sesame seeds, Black walnuts

Foods high in Omega-3:  Flax seed oil, ground flax seeds, English walnuts, canola oil, black walnuts, wheat germ oil, soybean oil,

Foods high in folate:  Chick peas, Black eyed peas, lentils, red kidney beans.

 

Miss Julia~
I know this post is 6 months old, and I hope you've already found some substantial answers, but nonetheless, I thought I would still share. 


Neil Nedley talks a lot about food in his book "Depression, The Way Out" and there he especially stresses the need for sufficient Omega3 fatty acids.  These are found most abundantly in flax seeds and walnuts (like Miss Robin already mentioned).  I used to work at a health and education center, where we recommended for those struggling with depression to eat 1-3 tablespoons of (fresh ground) flax per day, and/or  1/4 cup of walnuts.

I am looking in a book entitled "The Natural Remedies Encyclopedia" and here is some of the information it provides regarding diet.  

  • Eat meals on a regular schedule; and only eat nourishing foods
  • Low blood sugar induces depression, and so does high-sugar diet.  Learn to eat nourishing fruits, vegetables, whole grains, nuts and legumes.  All are fiber-rich foods which help reduce depression.  They are filled with nutrients.  
  • Eating complex carbohydrates increases the amount of the amino acid, tryptophan, that is ingested.  This, in turn, increases the mount of serotonin made by the brain, which calms and relaxes the whole system.  (In contrast, high-protein foods promote the production of dopamine and norepinephrine, which increase alertness.) 
  • Make sure you are consuming a balanced diet because vitamin deficiencies can also contribute to depression.  These vitamins include vitamins C, E, B12, B6, Niacinamide, calcium and folic acid.  
  • Avoid: processed and junk foods, caffeine and tobacco and foods that cause you to have allergic reactions.
  • Over 200 medicinal drugs are reported to cause depression.  You might consider looking into this as a possible source of depression. (This especially includes birth-control pills)  Always consult your doctor before discontinuing any medications.  
  • Some herbs can be helpful, including St. Johns Wort, Valerian root and Ginseng.  I recommend talking to your doctor and consulting with someone who is knowledgeable about herbs before taking them.  

Most important of all, of course, is the Daily Bread!  
I struggled with bouts of severe depression until I became a Christian
and began a consistent relationship with Christ through His word.  :)  

Some non-food advice that the book gives is:

  • avoid staying up late into the night, and try to establish a regular sleep schedule.  
  • Maintain a regular exercise program and fit in purposeful outdoor activities, such as gardening, into your schedule regularly.  
  • If a person is overweight, they will benefit greatly by adopting a weight reduction plan; which is helpful mentally as well as physically.
  • Get into the sun- 20 minutes a day is all you need to maintain sufficient vitamin D levels! (and don't shower right away afterwards, so the vitamin D produced on your skin has time to soak in!)  

I know you were only asking about food, but I believe that this part is just as important as the food- they all work together!  


I hope this was helpful!!  If you would like more information, feel free to contact me!  
Love and prayers from Your sister in Christ~ Danielle Ami (Certified Wellness Coach)

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