Nutritional Help for Depression.

What you eat has a powerful effect on your mood-in fact, psychological disturbances
are one of the first symptoms of nutrient deficiencies. Your brain requires an adequate
and steady supply of nutrients and quickly shows signs of stress when your diet is
inadequate. Nerve cells in the brain communicate through chemicals called
neurotransmitters, which are dependent upon specific nutrients in the blood.
Antidepressants work by increasing levels of neurotransmitters, but you can also
increase these mood-elevating substances with foods and nutritional supplements. For a
strong nutritional foundation that supplies your brain with the building blocks it needs
for emotional well-being, eat a nutrient-dense, whole-foods diet. Pay special attention
to maintaining stable blood-sugar levels, because the brain and nervous system are
highly sensitive to blood-sugar fluctuations. Avoid sugar, caffeine, and alcohol, and eat
small meals several times a day centered around high-complex carbohydrates, lean
proteins, and healthful fats to ensure a steady supply of nutrients that help to keep
blood-sugar levels balanced. Protein-rich foods such as chicken, turkey, fish, tofu, eggs,
lentils, almonds, and yogurt are particularly important for overcoming depression
because they are made up of amino acids, which are the building blocks for
mood-elevating neurotransmitters. Eat a small serving of protein-rich food at each meal
(approximately 8-10 ounces per day total) and snack on a few almonds, walnuts, or
other raw nuts and seeds a couple of times a day.

Essential fatty acids are another important nutrient for alleviating depression because
they play a critical role in maintaining healthy cell membranes, which are involved in
the synthesis and transmission of neurotransmitters. Depression is associated with low
levels of essential fatty acids, particularly gamma linolenic acid (GLA) and omega-3 fatty
acids. GLA is found in capsules of evening primrose, black currant, and borage oil. Take
enough capsules to equal between 120 and 240 milligrams of GLA daily. Omega-3 fatty
acids are found in cold-water fish (salmon, mackerel, sardines), flaxseeds, and walnuts.
Take one tablespoon of flaxseed oil daily, and eat omega-3 rich fish two or three times
a week.

Since low levels of many nutrients are associated with depression, it's helpful to take a
high-potency vitamin and mineral supplement that contains 50 to 100 milligrams of the
B-complex vitamins. Vitamin B-12 is especially important for alleviating depression.
Because it is not easily assimilated, use sublingual tablets of B12, which are dissolved
under the tongue and absorbed directly into the bloodstream. Take one milligram every
other day.
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