Last week we talked about some of the more technical kinds of depression, in this week’s wrap up on the topic of depression we'll tie it all together by giving a run down of the food lists that can support people who you think may have or are currently afflicted by depression.

The 6 Food Types that can Help Mood Regulation:

Protein:
● Chew your protein well to ensure maximum absorption, Practice mindful eating by giving time to sit and eat. (don’t eat on the run!)
Healthy Fats:
● Chew your protein well to ensure maximum absorption, Practice mindful eating by giving time to sit and eat. (don’t eat on the run!)
Carbohydrates::
● High fiber carbohydrates help increase gut microbiome diversity (link to gut microbe article) which in turn allows the bacteria to produce brain chemicals like GABA, Serotonin, Norepinephrine and Dopamine, all of which are essential in lifting depression. Fiber also improves bowel movements allowing for daily detox
Minerals:
● Calcium, magnesium, iron, iodine, zinc, selenium, copper and manganese are just some of the minerals needed for mood regulation. They ensure that brain chemicals are working properly and that toxins are
Vitamins and Phytonutrients:
● Antioxidants such as Vitamin A, C, E and phytochemicals from deeply pigmented plant-foods are critical in reducing the brain’s toxic load. They are also food for gut microbes enabling more bacterial diversity and better health.
● Health Hint: Think rainbow: consume 1-2 items of each color everyday (red, orange, yellow, green, purple/blue/black, white/tan/brown).

Food to Support the Depressed Individual:

Protein:
● Lean meats: beef, chicken
● Plant proteins: soy, white beans
● Seeds: watermelon, sesame, chia, flax, pumpkin
Healthy Fats:
● Local non-farmed saltwater or cold water fish: salmon, herring, oyster, sardines, dilis
● Nuts and seeds: Chia, flax
Carbohydrates:
● Beans kidney, navy, white, black, chickpeas
● Lentils
● Chia, Flax, Almond, Cashew
● Berries, Pears, Apple
● Bokchoy, Cabbage, Broccoli
● Whole grains and oats
● Pumpkin, Sweet potato, Yams, Carrot
Minerals:
● Sardines, Tuna, Clams, Oysters, Organ meat (liver, heart, giblet), lean meats (beef shank, pork shoulder/ tenderloin, chicken leg), Egg
● Cowpeas, White beans, Soybeans/ Organic Tofu, Black beans,
● Bokchoy, Spinach, Okra
● Seeds pumpkin, Squash
● Almonds, Cashew, Peanuts
● Quinoa, Brown Rice
● Seaweed
● Mushrooms
Vitamins & Phytonutrients:
● Organ meats
● Guyabano, Guava, Orange, Kiwi, Berries, Melon, Papaya, Mangosteen
● Spinach, Bokchoy, Bellpepper, Malunggay, Ampalaya/ Bitter gourd leaves
● Carrot
● Sunflower seeds, almonds, peanut butter

How to use the food list?

Make sure that you or your loved one is consuming 2-3 items from each category daily allowing for balanced nutrient diversity.

If it gets too difficult, don’t be afraid to ask for professional help from our registered nutritionist and dietician friends from the LifeScience Center for Health and Wellness - my primary clinic.

With the conclusion of this article, we officially wrap up our discussion on depression. I dearly hope that this module has helped you and your loved ones and remember, mental illness is as much a product of malnutrition as anything else in your life. Take care of your mental health by eating healthy!

Your partner in health,

Dr. Rayms