If you are suffering from depression or anxiety first seek the help of a medical doctor. The suggestions below are to provide additional treatment and not to be used instead of any treatment prescribed by a doctor. It’s always a good choice to see a doctor before you try anything new.
For protein intake, turkey is one of the best because of its tryptophan. Tryptophan stimulates the production of serotonin which is one of the natural feel good chemicals in your body.
Other foods that contain tryptophan are sunflower seeds and pumpkin seeds.
Whole grains also are responsible for releasing serotonin. Examples are brown rice, oatmeal, sweet potatoes and whole wheat products. Other foods that contain serotonin include dark chocolate, bananas, sour cherries and buckwheat.
Folate, which also releases serotonin, is another nutrient important in avoiding depression and anxiety. Foods high in folate include fresh beets, romaine lettuce, spinach, lentils, asparagus, calf’s liver, pinto beans and broccoli.
Omega-3 fatty acids is important to treating depression. Foods that are high in these fatty acids are nuts, especially walnuts. Fish also contain omega-3 fatty acids. The best source is found in mackerel, blue fish, wild salmon and tuna.
Low-fat dairy products are important because they are high in calcium and vitamin D which give a sense of comfort and contentment.
The theanine found in green tea fights stress resulting in more relaxation.
Dopamine is found in apples and bananas. When our body has enough Dopamine we’re blessed with feelings of bliss and pleasure, heavenly, controlled hunger, and we feel focused. When we are low in Dopamine we feel dull, our world looks faded, we have an inability to “love”, and we have no remorse about personal behavior. Other foods that contain dopamine are beets, chicken, cottage cheese, eggs, watermelon and wheat germ.
A good diet for depression is the mediterranean diet.
Books that show how nutrition helps depression and anxiety
Potatoes Not Prozac by Kathleen DesMaisons
Natural Prozac by Joel C Robertson
Food and Mood: Second Edition: The Complete Guide To Eating Well and Feeling Your Best by Elizabeth Somer M.A. R.D.