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Food intake guideline for relieving depression

People deficient in niacin (vitamin B-3) may experience depression, headaches and insomnia, as well as fear, gloominess, apprehension, suspiciousness and anger.

Food sources of vitamin B-3 are the following: beef liver, Brewer’s yeast, chicken (white meat), dried beans/peas, halibut, peanut butter, peanuts, pork, potatoes, salmon, soybeans, swordfish, tuna, turkey, chicken, broccoli, cheese, sesame seeds, carrots, corn flour, dandelion greens, dates, eggs, wheat germ, tomatoes, and whole wheat products.

Depression also chronic fatigue and insomnia can result from a lack of thiamine (vitamin B-1) – which is often brought about when huge quantities of junk food are ingested. Our bodies required vitamin B-1 to burn carbohydrates efficiently. When burning the junk food uses up vitamin B-1, our bodies become unable to turn food into useable nutrition.

Food sources of vitamin B-1 are the following: Brewer’s yeast, rice husks, unrefined cereal grains, whole wheat, oatmeal, peanuts, organic meats, lean pork, most vegetables, bran, milk, baked potato, beef (kidney, liver), rye flower, garbanzo beans (chickpeas), ham, kidney beans, dried navy beans, orange juice, oranges, oysters, peanuts, peas, raisins, brown rice, wheat germ, egg yolks, fish, legumes, poultry, asparagus, and broccoli.

Magnesium is known for its calming effects. It is even recommended as an antidote to anxiety, insomnia and depression.

Food sources of magnesium are the following: un-milled grains, figs, almonds, seafood, apricots, avocados, kelp, millet, tofu, sesame seeds, garlic, grapefruit, cantaloupe, watercress, brewer’s yeast, alfalfa, nuts, seeds, dark – green vegetables, bananas, soybeans, peas, green beans, brown rice, apples, cherries, raisins, prunes, lemons, celery, wheat germ, blackstrap molasses, oatmeal, cornmeal, wheat bran, clams, halibut, cashew, cereals, oatmeal (instant), potato (baked with skin), peanut butter, yogurt (plain), kidney beans, legumes, meat, milk, and milk chocolate.

Tryptophan amino acid acts as a non-drug anti-depressant.
Food sources of this amino acid are the following: cottage cheese, barley, brown rice, milk, meat, fish (tuna, crab, and shellfish), soybean, turkey, bananas, dried dates, peanuts, and all protein-rich foods.

Tyrosine amino acids deficiency may result in depression.
Food sources of Tyrosine amino acid are the following: cheese (especially cheddar), cottage cheese, eggs, fish, ice cream, lima bean, meat, miso, peanuts, pumpkin seeds, shellfish, and soybeans.

Eat protein for lunch, but keep it light. Protein will keep your mental alertness and energy up throughout the day. Diets rich in saturated fats like tropical oils and meats will decrease your ability to think. Diets rich in polyunsaturated fats like safflower, sunflower and soybeans oils help you think more clearly.

Before bedtime eat carbohydrates first. Eating a meat-and potatoes dinner won’t help you sleep unless you eat the potatoes first. Eating carbohydrates before protein will enable your brain to absorb sleep-inducing tryptophan before energizing tyrosine reaches it.

Eat carbohydrates alone. To calm down after a rough day, eat carbohydrates like a bran muffin, toast or fruit. Or have them before you go to bed to help you fall asleep and stay asleep.

Alkalize your body. Remember with acid overload it is impossible overcome any health condition including depression. Actually acid/alkaline balance is one of the main causes of the depression. Consume on daily basis 80% alkaline-forming foods, and 20% acid-forming foods.

Noni, Mangosteen, and Goji Himalayan juices are beneficial in combating depression. Also Himalayan Goji berries are good when your are dealing with depression.

Increase your water consumption. It is not only free of calories and fat, but it also acts as filler, makes digestion more efficient, and flushes out excess toxins. Drink at least 7 – 8 glasses of water a day.

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