Nutrition and Depression

Food is a great way to overcome depression.

We want to increase foods rich in vitamin C, zinc, omega 3 fatty acids, B-group vitamins, especially folic acid and B12, and tryptophan to support the brain and foods that will prevent your blood sugar from dropping.

Let us look at some foods that improve our minds, thoughts, emotions, and moods, which will improve brain function and support nerve cells.

1. Eat whole grains – e.g., brown rice, barley, rye, corn, millet, and especially oats.
2. Eat whole roots – yams, sweet potato, potato, turnips
3. Eat legumes and beans, soybeans, lentils, red beans, blackeye peas, fava beans
4. Eat lots of fruits – oranges, blueberries, strawberries, bananas, apples, lemons, dates
5. Eat vegetables – asparagus, spinach, cabbage, carrots, green leafy lettuce
6. Eat nuts and seeds – almonds, walnuts, cashews, brazil nuts, pine nuts, peanuts, sesame seeds, pumpkin seeds, sunflower seeds, flaxseed, chia seeds, wheat germ
7. Use one tablespoon of flaxseed oil daily, 2 tablespoon lecithin granules
8. Eat avocado – rich in fatty acids, iron, vitamin B6 and E
9. Water – drink at least six to eight glasses daily
10. Oats tea – 3 teaspoons oats straw soaked in 3 cups of hot water for 40 minutes. Strain and drink during the day.

1. Foods to avoid will interfere with chemicals in the brain, making it deficient in healthy nutrition.
2. Avoid all flesh food – fish, shrimp, lobster, chicken, snakes, eggs, and animal butter.
3. No fried foods or cooking with oil
4. No preservatives – food coloring like red and yellow
5. No carbonated drinks – sodas
6. No caffeine Stimulating drinks increases symptoms of depression – no coffee, black tea, green tea, oolong tea, cola
7. No refined carbohydrates affects the nervous system  – no white sugar, white flour
8. No aged, fermented foods as medication and interact with it and increases depression – no cheese, vinegar, alcohol, beer, canned meats or fish or overripe fruit and vegetables
9. Avoid wheat bread – this has been linked to depression.

DIET ADVICE

1. Eat at set hours three times a day, for example 6:00 am,  12 noon,  6:00 pm
2. Chew your food properly and do not eat in a hurry.
3. Do not eat any food two to three hours before bedtime.   A full stomach makes it hard to sleep and affect your nervous system.
4. A total vegetarian diet with no animal fat improves blood circulation.  This is essential for the brain and improving neve function.
5. Do not fry your food or use high seasonings, spices, hot pepper.
6. Prolonged fasting or delay in meal times may cause low blood sugar in some persons and this has been related to depression.

Juices are a great way to get nutrition to your bloodstream and can be good as a brain tonic.

JUICE –1

• 1 cup blueberries or bananas
• 2 tablespoons blended flaxseed
• 2 tablespoons wheat germ
• 2 tablespoons almond nuts
• 2 tablespoons honey or dates
• 1 cup orange juice or apple juice

Preparation:

Place all ingredients in a blender and mix until smooth.

JUICE –2

• 1 cup of lightly steamed spinach
• 1 cup of soy milk
• 1 tablespoon lemon juice
• Preparation:
• Place all ingredients in a blender and mix until smooth.  Add sweetener to taste if desired

JUICE –3

• 2 cups of soy milk
•   Substitute with oat milk or quinoa milk
• 1/2 cup of blackberries or blueberries
• 1/2 cup of strawberries
• 1 tablespoon wheat germ
• 4 dates or 1 handful of raisins
• 6 walnuts

Preparation:

Place all ingredients in a blender and mix until smooth.