Foods Rich in Omega-3s: The Best Natural Antidepressants

In countries where fish consumption is high, such as Japan, Taiwan, and Finland, rates of depression tend to be low. Conversely, in areas where fish consumption is low, like North America and Europe, depression rates are much higher — as much as 10 times higher. Women who rarely eat fish have more than twice the risk of developing depression compared to those who dine on “fin food” often. Recent studies suggest foods rich in omega-3 are considered one of the best natural antidepressants.

The Best Natural Antidepressants: Foods High in B Vitamins

Most research has focused on folate (or folic acid), B6, and B12 because these vitamins are often in short supply among people with depression. Foods high in B vitamins could be one of the best natural antidepressants.

Harvard researchers found that between 15 and 38 percent of people with depression are folate-deficient. While it’s uncertain whether this causes depression, we do know that lack of folate can delay symptom relief from antidepressant.........

and back to aminos full circle....

Amino Acids To Fight Depression?

Tryptophan is critical to production of the neurotransmitter serotonin, which regulates mood. British researchers found that taking 1,000 mg of tryptophan three times a day helped improve mood. This could make amino-acids one of the best natural antidepressants one can find in foods.
Natural Antidepressants found in Foods: Complex Carbohydrates

Carbohydrates indirectly help make serotonin. Simple carbohydrates like sugary and starchy foods and those made with white flour boost serotonin levels, too, which is why we instinctively reach for them when we’re feeling blue. But these foods cause blood sugar to rise quickly and then fall quickly. When blood sugar levels fall, so do our moods. Wild swings in blood sugar that come from eating too many of these foods stress the adrenal glands, which in turn leads to fatigue and depression.

By contrast, complex carbs, like those found in whole-grain products (breads, rice,
and pasta), fruits, vegetables, and legumes, boost and sustain serotonin without spiking blood sugar.


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BP