Research into supporting depression through good nutrition has been increasing in recent years. Twelve key nutrients have been identified as 'antidepressant nutrients' that can play a role in the prevention and promotion of recovery from depressive disorders. These ‘antidepressant nutrients’ are:
1. Omega-3 essential fatty acids (EFAs)
7. Vitamin A
8. Vitamin B1
9. Vitamin B6
10. Vitamin B12
12. Vitamin C
During one such study (LaChance & Ramsey, 2018) an antidepressant food score was developed and identified three highest scoring foods:
Non-seafood sources of omega-3 rich foods in particular, include nuts, seeds, seaweed, chia seeds, hemp seeds, flaxseeds, walnuts and kidney beans (Medical News Today, 2020).
Unfortunately, many Western diets are low in antidepressant nutrients. Focusing on increasing foods rich in these nutrients could make a difference to your health.
Give it a go 🥬🦪🥑🐟🥦🍣🌱
LaChance, L. R., & Ramsey, D. (2018). Antidepressant foods: An evidence-based nutrient profiling system for depression. World Journal of Psychiatry, 8(3), 97–104. doi: 10.5498/wjp.v8.i3.97
Medical News Today, (2020). What are the best sources of omega-3? https://www.medicalnewstoday.com/articles/323144
Samira Manners - registered naturopath, medical herbalist and nutritionist.