Depression

Nutrition is commonly thought to relate only to physical health, but it can also have an impact on mental health. Having strong mental health is just as important as being healthy physically. Although research has not been able to prove that a certain diet can directly help with depression, there is developing nutritional neuroscience evidence suggesting that some eating habits may influence depression positively or negatively. It is common for those who are depressed to make poor dietary choices. With lower levels of neurotransmitters being present, such as serotonin, noradrenaline, dopamine, and GABA, this can lead to aggressive behavior and making risky decisions without thinking about consequences. This results in poor food choices being made which can actually worsen depression causing a vicious cycle to occur. 

In order to help increase these neurotransmitter levels in the brain, amino acids should be consumed. Amino acids, such as tryptophan, tyrosine, phenylalanine, and methionine, can help treat depression. These amino acids are common in most protein based foods. This includes red meat, eggs, fish, and poultry. Almonds, sunflower seeds, pumpkin seeds, and spirulina can also be good sources. Dried dates are a great post-workout food that should be consumed to increase tryptophan. Since these amino acids are so common in protein rich foods, this means that protein intake should be prioritized if depression is present. Healthy fats are also crucial to consume for those who have depression because research suggests that the two omega-3 fatty acids, eicosapentaenoic acid and docosahexanoic acid, can provide antidepressant effects. Diets that are too low in carbohydrates may not be beneficial for depression because serotonin and tryptophan are triggered by carbohydrates. With that being said, the carbohydrates that should be consumed should be low glycemic index foods, such as artichoke, carrots, leafy greens, broccoli, cauliflower, and cabbage. For post-workout meals, berries, cherries, kiwi, apples, nectarines, butternut squash, and winter squash are great low-glycemic index starches that provide longer lasting energy for chemicals in the brain. High glycemic index foods should be avoided because they only provide short term energy. 

Intermittent fasting has been found to help treat depression. If those who are depressed can endure the fatigue in the beginning parts of the fast, the calorie restriction may reduce negative emotions. However, this may not work for everyone. Calorie restriction may cause a continuation of negative emotions. Because protein should be prioritized, the macronutrient ratios should be about 40% protein and 30% each for carbohydrates and fats. 

It is quite common for those who are depressed to not want to eat at all. This could be from the imbalance of neurotransmitters or one of the side effects of an antidepressant medication. If this is the case, it is important to try and schedule times throughout the day to eat. This is especially important for those who are athletes or pregnant. Athletes need proper fuel to exercise, and pregnant woman need about 300-500 extra calories per day to help support the fetus.