In this time and age, despite the fact that there has been a major evolution in the communication system which has significantly made the world seems smaller, people are becoming more alienated from each other and the claims of being depressed has been heightened. But what really is depression? Why is it easy for others to say they are depressed?

Depression can be divided into two definitions. The first is based on the usual usage of the word depression, such as being sad, being miserable or feeling unhappy. Perhaps all persons in this world have felt sadness or being blue at least once in their lives.

The second definition is the real clinical depression. A.D.A.M Medical Encyclopaedia defined it as a type of mood disorder that interrupts one’s activities of daily living for a few weeks or more. The mood disorder consists of feelings of sadness, anger and frustration. There is even the feeling of hopelessness that disables the person to function normally. For instance, there are those who just recently lost a loved one; no doubt, anybody who lost one will feel sadness and anxiety. But if this sadness extends for weeks to months, and that the person cannot function effectively anymore, then this becomes clinical depression, especially if properly evaluated by a qualified psychiatrist. Although there is still a growing debate as to what really causes depression, since it actually involves several factors, there are indications that depression is prevalent to those who lack vitamin B12, vitamin B9 and vitamin D.

In the website anti-depressionfoods.com, they have identified food categories that can help in fighting depression. They are: protein foods, non-starchy vegetables, non-starchy fruits and foods rich in omega-3 fatty acids. Below are some of the foods that are perceived to have anti-depressant effects:

1. Citrus Fruits

   The scent of citrus always lifts anybody’s mood. That’s why it is one of the scents used in scented candle and room fresheners. As food, citrus fruit has no evidences to show that it is effective as an antidepressant. Therefore, to lift your mood and reduce your depression, spray citrus-scented freshener in your room, or light a citrus-scented candle.

2. Vegetables

   Non-starchy vegetables have shown that they are effective in reducing symptoms of depression. In them are the vitamins B9, or folic acid, which can help in making the brain happy. Another culprit in depression is the lack of vitamin B6. By increasing vegetable consumption, which all has vitamin B complex content, depression is prevented.

3. Legumes

   There are evidences that split peas and lentils are effective in the prevention and treatment of depression. These legumes are packed with the necessary nutrients that can help in the regulation of mood in depressed patients. The nutrient specific to this function is vitamin B6, which is low in people who are depressed. Together with carbohydrates, fiber, protein and the minerals magnesium, copper and calcium, legumes is excellent as anti-depressant.

4. St. John’s Wort

   Previous researches have shown that St. John’s Wort is ineffective in treating depression. But recent studies in the Center for Complementary Medicine in Germany showed that the extract of this plant is just as effective as the standard antidepressant available in the market yet with fewer side effects. But in spite of that, scientists are still recommending all patients to consult the doctor first before using the plant extracts.

5. Basil

   Basil has been used in ancient Egypt mixed with myrrh and incense for embalming. In Greece, it is a perfume in baths and during massage. In India, its meaning covers protection of the soul of human. In modern day, the essential oil of basil, which is distilled from the leaves of the plant, is being used to lighten the body from anxiety, fatigue and depression. Just like the olden days, it is being used in massage, baths, and inhalation. There are indications that if basil is being overused, it has an opposite effect of causing depression. So use basil with caution.

6. Ginkgo Biloba

   Ginkgo biloba is one of the most popular dietary supplements in the market. For centuries, this medicine has been used in China to treat headache, irritable bladder, obstructions in blood vessels and abuse of alcohol. It is also being used in several neurological health problems, such as memory loss, poor concentration, dizziness, Alzheimer’s disease and clinical depression. However, when taking ginkgo biloba, take them in the form of pills or tea but only within recommended doses. Taking beyond what is being recommended has shown to cause several side effects, especially seizures in most patients already diagnosed with epilepsy.

7. Bananas

   Although still being studied, bananas is said to be an excellent antidepressant because of its compound called tryptophan. Tryptophan is an amino acid, which can help in making serotonin. Serotonin is known as a neurotransmitter that controls mood. Therefore, with increasing consumption of food rich in tryptophan, depression is controlled. However, other studies perceive this as a misconception for bananas in a way that tryptophan is not unique in bananas. Furthermore, among foods that contain protein, tryptophan is low in bananas. But the antidepressant of bananas may be attributed more to vitamin B6 in creating serotonin to decrease the risk of depression.

8. Fish

   Fish, especially oily fish, is rich in omega-3 fatty acids. Several studies pointed to omega-3 fatty acids as an excellent food to decrease major depression. One of the studies was conducted in Centre de recherché du Centre hospitalier in Universite de Montreal and showed that those patients with unipolar depression without anxiety disorders who are taking omega-3 supplements, such as the fish oil supplements, having high concentration of eicosapentaenoic acid (EPA) helps in the reduction of the symptoms of depression.

9. Dark Chocolate

   Observations in a study showed that men and women, when depressed, eat huge amounts of chocolates, at least 12 servings in one month. This gave scientist the conclusion that chocolate and mood is linked to each other. Although further studies are still to be conducted as to the reason for such craving, it is interesting to note that this food seem to stimulate the self-medication drive of the person.

10. Walnuts

    What is in walnuts that help fight depression? It is actually its omega-3 and omega-6 fatty acid contents. Depression usually results when there is deficiency in omega-3. But eating one-fourth cup of walnuts can already provide 91 percent of the recommended daily value of omega-3. By eating walnuts, anxiety, fear, feeling of worthlessness fatigue, insomnia and depression will be reduced.

Sources
health-full.com
naturalantidepressants.net
anti-depressionfoods.com
sciencedaily.com