What to Eat When You're Fighting Depression

Depression is a serious problem in the United States, affecting as many as one in 5 individuals. Many people benefit from medication, counseling, therapy, and more to counteract this sometimes debilitating disease, but lifestyle changes can also create positive changes. What causes depression? It can be genetic, or the result of a hormone imbalance. It can be brought on by major life events, and stress. But did you know depressed people often lack key vitamins and minerals in their diet? What are they - and can they help you?

Omega-3 Fatty Foods
In 1996 the Journal of the American Medical Association published a study which evaluated levels of depression among 10 countries. A study in 1998 by The Lancet took this data, and compared it with seafood consumption. Amazingly, those that consume greater levels of fish - the primary source of omega-3 fatty foods - experience significantly less depression.

The American Journal of Psychiatry discovered a link between seafood consumption and bi-polar disorder in their own study in 2003. A New York Times article revealed that in New Zealand, depression rates were 60 times higher than in Japan. The average person in New Zealand consumes roughly 40 lbs of seafood a year, with the average Japanese person consuming nearly 150 lbs.

How can you increase your Omega-3 Fatty Food intake? Salmon, tuna, mackerel, and other fish are all excellent sources of omega-3. Some doctors advise eating fish as frequently as 2 to 3 meals a week. Other doctors - citing potential toxins in fish - prefer to suggest fish oil capsules. What if you don't care for fish? Flaxseed oil is an acceptable alternative, though it is not believed to be as effective as fish.