Help Stem The Symptoms Of Depression With Just 3 Meals A Day!

There are many causes of depression ranging from chemical imbalance to coping with personal tragedy to the time of the year. For the more serious cases, drugs are necessary. But there is one possible cause of depression that largely goes unchecked because we take it for granted: food. Everyday we put substances in our bodies and are not necessarily aware of how they affect our moods; just how they taste and satisfy us. But what if the symptoms of depression can be stemmed by just making some changes to breakfast, lunch and dinner? Here are some suggestions:

Carbohydrate-rich Breakfast, The Natural Depression Lifter

For Breakfast:

Glass of Grape Juice or Orange Juice
2 slices of wheat toast, no butter
1 cup of tea or coffee with sweetener, no milk

Carbohydrates have taken a serious beating over the years. They’ve become the equivalent of a four-letter word when it come to food and health but one important fact is that carbohydrates boost tryptophan levels. Tryptophan is that amino acid known as that substance in turkey that makes you sleepy. However, in smaller doses it can help build the chemical serotonin. Serotonin is responsible for calmness and assertiveness which help to stem depression symptoms. Proteins keep tryptophan and serotonin levels low and that’s why this is a great choice for breakfast.

Beat Back Depression With A Lunch of B-vitamins

For Lunch:

Turkey on whole wheat with spinach
Fresh fruit salad

Sometimes feelings of depression come from shortage of thiamine, B6, B12 and folate. This lunch takes care of that. The whole wheat contains thiamine, which help with appetite, and spinach contains folate. Then there’s turkey. Not only is turkey known for tryptophan, it is also a great source of B6, B12 and folate. Then the fruits are not only loaded with other vitamins and antioxidants but just as with breakfast, they help boost the tryptophan, which builds serotonin.

How Magnesium And Iron Come Together In To Battle Against Depression

And Dinner:

Salmon fillet with herbs, tomatoes, mushrooms
Black beans and rice

Here’s how this meal combination breaks down:

Salmon – Not only is seafood, such as salmon, a magnesium powerhouse, it’s a great source of Omega-3 fatty acids, which balances out Omega-6 fatty acids in a process that is crucial for mental health. But Omega-3 is not the only nutrient that helps with depression; a lack of magnesium may also be a contributing factor. Low magnesium can be responsible for not only tiredness and lack of appetite commonly associated with depression but also for muscle cramps and foggy thinking; some of the physical manifestations of depression.
Mushrooms – Selenium helps improve mood, energy, cognitive functions and clarity.
Black beans – In addition to also helping with magnesium, black beans are a great source of iron, which helps counter sluggishness associated with depression. Vitamin C (tomatoes) helps your body to better absorb the iron and provides a great energy boost.

And Here’s A Bonus…

Chocolate! In addition to being a great source of magnesium, the very act of eating chocolate releases endorphins. (Like we needed to be told this )

Putting A Dent In Depression

These meals are just a simple way to help people feel better and more like themselves. However, if you have tried these meal suggestions and the symptoms persist, please speak to your doctor. Depression is manageable and should not be allow to rob you of a single moment.