Depression is a disorder that millions of people suffer from on a daily basis, and most of them medicate it with doctor-prescribed items. What people may not realize is that many depression symptoms are the result of vitamin deficiencies and poor diet. Many diets are full of sugar, caffeine and carbohydrates, but your brain needs mineral- and vitamin-rich nutrients to keep it healthy. You can help boost your mood and avoid depression by eating more of these types of foods.
Brown Rice and Brewer's Yeast
Brown rice, whole grain oats, and brewer's yeast all contain a range of B vitamins, which help energy levels and brain function. Brown rice supplies B1, B3, folic acid, low glucose (to help control sugar release and control moods), and high fiber that helps lower cholesterol (tip: never eat brown rice that says "instant" because it provides none of these nutrients). Brewer's yeast is ideal to use if you do not have a problem with yeast. Add a little bit to smoothies or sauces and get a hit of vitamins B1, B2, and B3. It also has 14 minerals and 16 amino acids that are necessary for the immune system and brain function.
Any foods that have omega-3 fatty acids are ideal for brain function and curing depression. And foods that contain a lot of these are fish oils. For example, in 2002, test subjects for the Archives of General Psychiatry took a gram of fish oil each day and noticed a 50 percent decrease in symptoms such as sad feelings, suicidal thoughts, anxiety and sleep disorders. You can get omega-3s from salmon (preferably wild), tuna, walnuts, flaxseed oil, canola oil, chia and mackerel.
Whole-grain oats provide vitamins B1 and B6, as well as folic acid, panthothenic acid. These things are what helps control sugar crashes and mood swings. Specific oats that are brain boosting include quinoa and spelt. All of these carbohydrates help produce serotonin which is the well-known "fell good" chemical released by the brain.