In managing and treating depression from a nutritional perspective, it is important to understand some fundamental concepts that affect how we function and how we feel as human beings.  One key issue is to supply a nutritious diet, derived from fresh, whole foods.  A number of essential vitamins are necessary for proper CNS functioning.  Foods that are processed, as well as those high in refined sugars, deplete nutrients necessary for their own metabolism.  Stimulating foods negatively affect the central nervous system (CNS).  Research also shows us that foods high in certain amino acids serve as precursors for important CNS neurotransmitters as well.  Wisdom from traditional medical thought (Chinese medicine and Ayurveda) has also given us practical and effective ideas regarding diet choices as well as lifestyle practices that are helpful in treating depression.

1. Frequent consumption of caffeine or sucrose
2. Deficiencies of biotin, folic acid, pyridoxine, riboflavin, thiamin, vitamin B12 or vitamin C
3. Deficiencies of calcium, copper, iron, magnesium or potassium
4. Excesses of magnesium or vanadium
5. Food sensitivities

• refined and simple sugar (white sugar, honey, fructose, and maple syrup) -- depletes the body of B vitamins and is linked to depression.  It can also increase hypoglycemia which is linked to depression
• processed foods
• foods high in saturated fats (saturated fats cause poor circulation to the brain which inhibits the synthesis of neurotransmitters)
• avoid very high protein diets (excess protein tends to decrease brain tryptophan uptake)
• eliminate or rotate foods to which you are allergic or sensitive
• eliminate caffeine
• eliminate aspartame (Nutrasweet ®) and all artificial sweeteners.  (Nutrasweet increases CNS tyrosine and phenylalanine and decreases tryptophan availability.  This leads to a decrease in serotonin levels in brain
• many drugs can cause depression (you should consult your doctor before discontinuing medicines)
• FD & C yellow #5 dyes
• isoniazill
• hydralazine
• dopamine
• penicillamine
• oral contraceptives
• Etoh
• caffeine
• nicotine
• corticosteroids
• Beta-blockers

It is important to minimize stress.  Stress tends to increase cortisol production which shunts tryptophan away from serotonin sythesis.  A decrease in serotonin needs to be avoided because of its association with depression.

Eat Foods high in B1

• essential for energy production, nerve cell function and carbohydrate metabolism
• deficiency of B1 results in fatigue and depression
• rich sources of B1 include soybeans, brown rice, sunflower seeds
• good sources of B1 include whole wheat and Brewer's yeast

Eat foods high in B6

• B6 deficiency associated with depression;  depression responds to B6 in studies
• B6 is important in maintaining hormone balance, immune function and is involved in the formation of neurotransmitters
• good sources of B6 include Brewer's yeast, whole grains, legumes, bananas, seeds, nuts, potatoes, Brussel sprouts, cauliflower

Eat Foods high in B12

• B12 deficiency leads to depression
• significant quantities of B12 are found in animal foods (liver, kidner, eggs, cheese, fish and meat)
• should consider B12 supplement

Eat foods high in folate

• folate deficiency is linked to depression
• folate and B12 deficiency tends to decrease SAM levels (associated with decreased serotonin), supplementation of B12 , folate and SAM tends to increase serotonin levels

Eat foods high in vitamin C

• Vitamin C depletion leads to depression.  Vitamin C is important in the production of neurotransmitters and hormones.
• Vitamin C increases immune functions (by increasing WBC function and activity, increasing interferon's, increasing antibody responses and levels, increasing the secretion of thymic hormones, and it is also important in collagen formation).  High urinary excretion of Vitamin C occurs when the body is physically and emotionally stressed out.
• Vitamin C is found in red chili peppers, guavas, kale, parsley, collard greens, turnips, broccoli, Brussel sprouts, mustard green and fresh fruits.

Add Tryptophan, tyrosine, and phenylalanine containing foods

• Tryptophan is a precursor to serotonin and melatonin.  A deficiency of serotonin contributes to depression.
• Tyrosine is precursor to norepinephrine and may stimulate thyroid hormone synthesis.  Low levels of NE have been seen with depression.
• Complex carbohydrate rich meals increase brain tryptophan uptake which has a calming effect, whereas excess protein tends to decrease brain tryptophan uptake.
• Found in fresh foods, eggs, dairy (only organic and raw)

Eat garlic, Brewer's yeast, kelp (for iodine), lecithin, wheat germ

Eat beans and peas

• black beans, black-eyed and chick peas, kidney beans, and lentils.
• Folklore says they relieve depression -- maybe it's because they help regulate blood sugar and insulin.

Eat raw fruit and vegetables, bitter greens, dandelion greens, endive (they help cleanse the liver, improve digestion and aid in the elimination of toxins.

Eat salmon and white fish (protein with EPA)

• (depressed people have lower levels of PGE1 and a decreased activity of delta 6 desaturase and therefore, there is a decreased ability to make PGE1)

Eat sweet rice, brown rice, yams, fish, chicken, tofu, veggies, black beans, and nuts -- avoid simple carbohydrates.  This will help balance out blood sugars and prevent hypoglycemia.

In Chinese Medicine the liver governs anger and depression, while the lung is associated with sadness and grief.  The following are lung and liver tonic foods:
 

Black Sesame Seeds:

A lubricating food, it can help produce semen and marrow. It tastes sweet and improves the blood, warms the spleen, and checks hunger.

Cheese:

Tones the lungs, lubricates the intestines, nourishes yin energy in the body, quenches thirst:  good for constipation, and dry itchy skin.

Chicken livers:

Vitalizes yang energy, tones the kidneys, sharpens vision

Rabbit liver:

Tones the liver

Royal Jelly:

Corrects deficiency, tones the liver

Turnip Flowers:

Tones the liver

Western Ginseng:

Increases yin energy in the lungs, reduces internal heat, produces fluids, quenches thirst;  food for coughs.