Here are some foods that help to fight or prevent depression:
Cod liver oil (Vitamin D)
Omega-3 fatty acids: Research has shown that depressed people often lack a fatty acid known as EPA. Participants in a 2002 study featured in the Archives of General Psychiatry took just a gram of fish oil each day and noticed a 50-percent decrease in symptoms such as anxiety, sleep disorders, unexplained feelings of sadness, suicidal thoughts, and decreased sex drive. Omega-3 fatty acids food sources include walnuts, flaxseed, chia seeds, and oily fish like wild salmon and tuna.
Brown Rice: Contains vitamins B1 and B3, and folic acid. Brown rice is also a low-glycemic food, which means it releases glucose into the bloodstream gradually, preventing sugar lows and mood swings. Brown rice also provides many of the trace minerals we need to function properly, as well as being a high-fiber food that can keep the digestive system healthy and lower cholesterol. Instant varieties of rice do not offer these benefits.
Brewer's Yeast: Contains vitamins B1, B2 and B3. Mix a thimbleful into any smoothie for your daily dose. This superfood packs a wide assortment of vitamins and minerals in a small package, including 16 amino acids and 14 minerals. Amino acids are vital for the nervous system, which makes brewer's yeast a no-brainer for treating depression.
Cabbage: Contains vitamin C and folic acid. Cabbage protects
against stress, infection and heart disease, as well as many types of
cancers, according to the American Association for Cancer Research.
There are numerous ways to get cabbage into your diet; toss it in a
salad instead of lettuce, use cabbage in place of lettuce wraps, stir
fry it in your favorite Asian dish, make some classic cabbage soup or
juice it. To avoid gas after eating cabbage, add a few fennel, caraway
or cumin seeds before cooking. Cabbage is also a good source of
blood-sugar-stabilizing fiber, and the raw juice of cabbage is a known
cure for stomach ulcers.
Whole-grain oats: Contain folic acid, pantothenic acid and vitamins B6 and B1. Oats help lower cholesterol, are soothing to the digestive tract and help avoid the blood sugar crash-and-burn that can lead to crabbiness and mood swings. Other whole grains such as kamut, spelt and quinoa are also excellent choices for delivering brain-boosting nutrients and avoiding the pitfalls of refined grains such as white flour.
Things to Avoid
Processed foods: You should avoid foods that contain refined flour, sugar, HFCS, and trans fats, i.e. processed foods, fast foods, most packaged foods, moost lunch meats, etc.
Beverages: You should avoid soda, diet soda, and most bottled fruit drinks. You should also avoid coffee because of the caffeine.
Drugs: You should avoid alcohol and tobacco. In addition, some commonly prescribed drugs -- such as antibiotics, barbiturates, amphetamines, pain killers, ulcer drugs, anticonvulsants, beta-blockers, anti-Parkinson's drugs, birth control pills, high blood pressure drugs, heart medications and psychotropic drugs contribute to depression. If you are taking any of these, don't quit them without talking to your doctor; but be aware that they may be contributing to your condition by depleting your body of depression-fighting vitamins and minerals.