Studies and clinical research do show that foods we eat could become a powerful tool to fight depression. Better yet, nutrient-dense foods can be a great prophylactic measure to thwart depression onset.
When a woman combines her physical exercise with good food choices she enhances her ability to combat depression.
The Founder of the non-profit Proactive Health Labs Joy Stephenson-Laws has discussed with us types of depressions a woman could go through. More to that, she has highlighted the key nutrients that could be your answer of how to fight depression naturally, by eating the right foods.
Here are different types of depressions that are unique to women, and how you, as a woman, should be aware of their causes and options you have. All of this information should be used as building of your awareness. Being equipped with facts and knowledge can help you ask the best questions when you see your medical professional.
Premenstrual Dysphoric Disorder (PMDD)
Premenstrual Dysphoric Disorder can occur a week or two before a woman’s period starts.
“PMDD is a serious condition with disabling symptoms such as irritability, anger, depressed mood, sadness, suicidal thoughts, appetite changes, bloating, breast tenderness, and joint or muscle pain,” according to the National Institute of Mental Health.
Perimenopausal Depression
“Perimenopause (the transition into menopause) is a normal phase in a woman’s life that can sometimes be challenging. If you are going through perimenopause, you might experience abnormal periods, problems sleeping, mood swings, and hot flashes,” according to the National Institute of Health (NIH).
Perimenopausal depression may be caused by changes in hormone (like estrogen) levels.
Check out First Signs of Menopause that Come with Perimenopause Symptoms.
Oprah, the woman who does it all, openly discussed menopause and her experience with a hormone specialist.
But despite the likelihood of depression, it is a myth that it is ‘normal’ to feel depressed.’ There is nothing normal about depression. If we have symptoms of depression, we need to take it seriously and get help. And we need also need to take steps to be proactive so we reduce the likelihood of being depressed.
And one way to reduce the likelihood of depression is nutrition.
How To Fight Depression Naturally with Nutrition
Credible research shows that nutrition can play a key role in preventing and managing depression. As women we have to ensure we absorb adequate amounts of the right nutrients in order to increase our chances of not becoming depressed.
Below are examples of nutrients we need to be mindful of. Many of these nutrients can be obtained through a proper diet and/or supplementation (with medical supervision).
Connection Between Magnesium and Depression
Several studies have shown an improvement in the severity of symptoms of depression when study participants were given 125-300 mg of magnesium with each meal and at bedtime. Check out this clinical study showing the connection between depression and magnesium treatment HERE.
Foods containing magnesium include spinach, pumpkin seeds, yogurt, kefir, almonds, black beans, avocado, figs, dark chocolate and bananas.
Connection Between Chromium and Depression
Many studies have been done to assess the benefit of chromium picolinate in depression. One study showed that 70 percent of those who took 600 mcg of chromium picolinate had improvement in their depressive symptoms, including emotional stability.
Foods high in chromium include broccoli, free range eggs, sweet potatoes, corn, oats and grass fed beef.
Check out Sweet Potato Hash with Kale and Pouched Eggs, a nutrient-dense meal that is bursting with flavor.
Iron Deficiency and Depression
Decreased levels of iron can result in apathy, depression and fatigue. Iron is also important for oxygenation of the brain and necessary for all its functions. Studies need to be done to find out how common iron deficiency anemia is in patients with depression, and once corrected, to determine which symptoms would be improved.
In the meantime, if you are depressed, you should check your iron levels. Keep in mind, many women tend to have a higher chance of iron deficiency due to losing blood during their menstrual cycles.
To fight depression with food rich in Iron, add these foods into your regular diet: beans, spinach and other other leafy greens, peas, seafood, cherimoyas and guanabanas, poultry to name a few.
Selenium Deficiency Could Lead to Depression
Depression due to selenium deficiency has been established in at least five different studies. Depression may be the result of oxidative stress, which is why selenium may be helpful.
Selenium is a powerful antioxidant. Numerous studies done on different populations and age groups suffering from depression showed improvement in mood and anxiety when given selenium.
Overall, mood was also improved when selenium was given to those with depleted levels.
Foods high in selenium include Brazil nuts, yellowfin tuna, halibut, sardines and chicken.
You can make a healthy Homemade Trail Mix with Blueberries and Brazil Nuts. This recipe is excellent for breast health as well!
Zinc Deficiency Symptoms in Women
Zinc is trace element essential to the functioning of a human body. It is involved in over 300 reactions in the body and is abundant in the brain.
Many clinical studies have been done to determine the relationship between zinc and depression. Zinc levels are generally low in those with major depression.
Zinc supplementation along with antidepressant therapy has been studied and has shown benefits.
You can fight depression with foods rich in Zinc like lamb, pumpkin seeds, grass fed beef, mushrooms, chickpeas, spinach and chicken to get more zinc in your daily diet, thus being proactive before any depression symptoms.
Oven Roasted Chickpeas Recipe for A Delicious Snack.
Copper Deficiency and Depression
Copper is a mineral that is important when we speak about depression, because it is a component of the enzymes that metabolize the brain chemicals that help you respond to stress, feel happy and be alert.
These enzymes, and the associated chemicals, are responsible for the causes and treatment of anxiety and depression. Several studies have been done on copper levels and depression, and there is an association between high levels of copper and lower rates of depression.
Copper rich foods include sunflower seeds, lentils, almonds, dark chocolate, beef liver and asparagus.
Managing Depression with B Vitamins
Deficiencies in various vitamins, including B vitamins are reported to have a negative effect on the brain. There are a total of eight B vitamins.
There is a wide range of foods containing B vitamins. If you are vegan or vegetarian, you have to be especially proactive about making sure you get enough B12 (which is mainly found in animal foods).
If you are taking vitamin B supplements, consider Sublingual Vitamins to support your functions.
Vitamin C Deficiency Can Be Part of Depression Puzzle
Various studies have suggested that depression may be a consequence of inadequate levels of vitamin C. Check out this study HERE.
It can usually be found in a variety of fruits and vegetables such as oranges, watermelon, green and red peppers, grapefruit, tomatoes, spinach, papaya, Brussels sprouts and cabbage.
Finally, it also important that we objectively assess our nutritional status on a regular basis throughout our lives. As we have seen depression and nutrition are connected.
A great first step is getting a better idea of our nutritional status is by taking a comprehensive nutritional test and talking with your healthcare provider about our results.
This way, if we have nutritional imbalances, we can work with a competent healthcare professional to make dietary changes and/or take quality supplements to support our needs.
45 thoughts on “Women to Fight Depression With Food Naturally”
Loving this and so very true. There is a real benefit of a healthy diet for so many things and I am all about health and wellness and doing things naturally versus popping a pill. I also love excercise for fighting depression. It works!
What an interesting article! I had no idea that food could really help with things like depression.
Oh fabulous read! Diet is so important especially when our body undergoes stressful changes. Thanks so much for sharing!
It’s empowering to learn about the connection between nutrition and fighting depression, especially tailored to women’s unique experiences.
This is such an enlightening post! It’s empowering to learn about the connection between diet and mental health, particularly in the fight against depression. Knowing that nutrient-dense foods can serve as both a preventative measure and a tool for managing depression is truly inspiring. Joy Stephenson-Laws’ insights into different types of depression and the key nutrients to combat it naturally through diet are invaluable. Thanks for shedding light on this important topic!
Every single thing we put into our body fuels it. It only makes sense that focusing on foods with nutrients known to help mood and brain function would help with depression. This is fantastic!
Oh, wow! I knew food was fuel, but I didn’t realize that you could focus on certain foods to help with depression and other such issues. That is so amazing!
This is a very interesting post. It is so good to eat well for your mental health. I always notice a difference in my mood when I have been out for walks and had exercise and also eaten good foods such as salmon, eggs, sweet potato and fruits. There is certainly so many benefits.
I keep hearing about all the harm magnesium deficiency can cause!
Depression is not easy to deal with. Might lead to eating disorder sometimes, I heard. I know many friends that is going thru this.
Thanks for reminding these things. Our diet really affects our mental health. Great job on this blog
This post is full of useful information. I take medication for my depression but I know I need to work on what I am eating too.
This is a good and balanced approach.
Hugs to you.
I have suffered from depression for years. I do take medication (and probably will for the rest of my life) but I think changing my diet to include more of these nutrients is a good idea.
Sherry,
Nature intended the food to be our healing agent.
oh wow i had no idea that iron deficiency could lead to such! learned a lot on this post.
Adriana,
Yes, the deficiencies in micronutrients can play havoc in our body.
I had heard from a nutritionist that if I changed my diet, it would also help with my anxiety and depression. After two and a half years of eating clean, I saw very little change. I do believe that it’s part of the solution, but not the full solution for everyone.
I have suffered with depression for years. I didn’t realize there are numerous deficiencies that could cause it. I need to introduce some new foods to my diet.
This is really helpful! I will definitely try these!
It’s mind blowing how greatly what we eat can effect our entire lives and how we feel. It is so good to know, so we know what to watch out for and what foods might help our mood and feelings out!
Wow! I found a lot of interesting facts! Definitely having a healthy lifestyle will help to prevent depression!
Very informative! I didn’t know how food affects my mental health, might be a good time for a change. Thanks for sharing!
What we put into our bodies can affect us in so many different ways. Thank you for shedding some light to this – so many of us need it!
Thank you for writing about an issue as important like this. We all need to work to break the stigma!!
Gaica,
Awareness is the first step in this direction. Also, it is great to learn how to see the signs of depression and what each one of us can do.
I love this! Food is my happiness and this is so interesting to read that can help people who suffering depression! I will save this post!
I love that there are so many healthy and even yummy foods to add in to help ease our symptoms. That nut mix is especially tasty looking. Food the magic pill that we all need to take more notice of.
Food is so powerful with healing the body. This is very useful information
What a great read! Thanks for the information that you’ve shared to us! I really love your blog.
Wow! This is very interesting. Who knew having such nutritional foods could help with depression.
I never realized how food can actually have an effect on depression. Knowing this info will be helpful to so many people, including myself. I’ll definitely be adding more Zinc, Magnesium, and Vitamin C to my diet based on the foods you mentioned here. Thanks!
I love this idea. I know that a lot of my depression stems from me eating horrific food, then I eat to forget my depression with more horrific food.
I love that you have some healthier options here. I can really relate to this as well. I’m pretty sure I have had depression before, but was never really diagnosed. I like that you made this post, especially with some healthy options for food.
Good learning. I have friends and family suffering from depression. Will definitely share with them. Food is so important in fighting with depression I never knew.
Nutrition it’s so important for our health. I didn’t know that it’s import for depression too! Thanks for sharing it!
This is really helpful and informative! I think it is really important that women are aware of these conditions.
I truly wish doctors would address natural measures before drugs. Food is medicine and
good food is key to a healthy balanced life. Salmon and spinach are incredible choices along
with fresh fruits and veggies and proper nutrients. Such good info!
This is why a well-balanced, nutritional routine is vital. It can impact everything – even beyond the physical aspects!
So very helpful. I love this post.
When I eat healthier foods it makes me feel so good! I do believe that food can be medicine!
It’s really cool that foods like these can have such positive effects. Your diet really seems to affect a lot of things!
Proper nutrition can work wonders for the mind and body. Many people don’t realize that food is truly good for the soul!
It amazing what nutrition can for a body. This is good info to know for depression.
This was such an interesting read. I’ve never heard of using diet to help with depression. It does make sense, though. What you put into your body affects every part of it.