5 Foods to Eat When You're Depressed
What to eat to improve your mood
Feeling blue? Many people seek comfort from favorite foods like chocolate kisses, salty chips, and pillowy pastries when they're feeling down. But if you really want to boost your mood, make different choices, nutritionists say. Although clinical depression is a serious illness that requires treatment beyond nutrition, changing what you eat can help beat garden-variety blues caused by stress, and will boost low energy, too.
"We reach for what we think will make us feel better, but we too often wind up making ourselves feel worse in the long run," says Beth Reardon, director of nutrition at Duke University's Duke Integrative Medicine. The wrong foods can cause physiological reactions that intensify symptoms such as lethargy, irritability, and cravings. Meanwhile the right foods -- like the following five -- can stabilize blood sugar, eliminate mood swings, and boost neurotransmitters in the brain, all factors that influence your emotions.
Try these smart choices when your mood needs a little boost:
1. An omelet -- just don't skip the yolk
Eat it for: The B vitamins and protein. Egg yolks are the vitamin-B-rich part of the egg.
Other examples: Lean beef, wheat germ, fish, poultry
Why they help: A diet rich in B vitamins can help lessen the severity of depression symptoms. B vitamins, especially B-6 and B-12, can help improve neural function -- the way the neurotransmitters of the brain send signals, which helps govern mood. There's also a growing link between vitamin B deficiency and depression. A 2010 study of 3,000 older adults followed over 12 years found that those with lower intake of these vitamins had a higher risk of depression, according to the American Journal of Clinical Nutrition.
The protein in eggs (as with lean meats) helps you feel satisfied longer, stabilizing blood sugar. And eggs can be consumed in a variety of ways, from scrambled to used as a French toast batter to boiled and chopped up as a salad topper -- so long as you go easy on the accompanying animal products that are high in saturated fats, like bacon or butter.
2. Nuts and seeds
Eat it for: The magnesium
Examples: Pumpkin seeds, sunflower seeds, cashews, almonds, peanuts. (Green leafy vegetables and whole grains are also high in magnesium.)
Why they help: Magnesium, a mineral found naturally in nuts and seeds, influences production of serotonin, a "feel-good" brain chemical. Magnesium also affects overall energy production.
Bonus: Nuts are also a good source of protein and healthy fats. And as a whole food, they make a healthy alternative to processed snacks, provided you choose unsalted and unsweetened varieties. Salt and sugared coatings don't add any health benefits and may make you overeat because they set up cravings in the brain for more and more salt or sugar.