Over-the-counter medicine and prescription drugs are addictive and only create dependency. Fight depression the all-natural way with a proper, nutritious diet. The body is sacred and must be nourished with brain foods. Foods that will fuel the brain and nurture the soul and not fast foods and prescription meds that only do more harm than good overtime.
When I was growing up, my father went to the doctor religiously. His medicine cabinet was filled with prescription medication. When he passed away at 41 years old from Heart Disease, it was hard for anyone to believe that he had “clogged” arteries. Proper Nutrition later became an interest and priority for me and with the help of a good Nutrition professor, I learned to adapt to a healthier lifestyle. (See my article: “How a Healthier Lifestyle Changed Me.”)
As an aspiring Massage Therapist, I take more of a holistic approach to health in general. I rely more on natural home remedies to cure ailments rather than prescription drugs. The knowledge I’ve obtained is the knowledge I pass on to my readers.
If you’re on medication for Depression, throw away the Prozac and eat real, natural whole foods Mother Earth has blessed the Earth with. I guarantee you will notice a huge difference when you replace your low nutritional value bag of greasy potato chips with a piece of salmon for lunch.
Due to lack of sunlight during the winter months, dose up on two vitamins: Vitamin D and Vitamin B12. These two vitamins are responsible for releasing oxygen to the brain and increase serotonin levels (the “happy” drug neurotransmitter). Vitamin D and Vitamin B12 are the essential ingredients in fighting depression and winter “blues.”
We receive Vitamin D from the sun and Vitamin D rich foods. Lack of sunlight during the winter months makes it difficult to receive the recommended daily intake. Many people living in the cold states are especially vulnerable to depression and feel the effects of winter “blues,” commonly associated with Seasonal Affective Disorder (SAD).
If you’re suffering from Depression, whole foods is what you need to incorporate into your diet. “Whole foods” means that the food hasn’t been “manipulated” or “enriched” with additional ingredients.
Below you will find a list of top ten sources of whole foods rich in Vitamin D and Vitamin B12. All content taken from The United States Department of Agriculture’s website: www.nal.usda.gov.
Together, Vitamin D and Vitamin B12 will help you fight depression.
Top Ten Sources of Vitamin D:
1) Salmon, sockeye
½ fillet = 36.1 ug
2) Rockfish
1 fillet = 11.5 ug
3) Flat fish, flounder
1 fillet = 3.8 ug
4) Herring
3 oz = 2.4 ug
5) Pork, spareribs
3 oz = 2.2 ug
6) Mushrooms, cooked
1 cup = 1.2 ug
7) Beef, liver
3 oz = 1.0 ug
8) Pork, shoulder, arm
3 oz = 0.9 ug
9) Pork, ham, roasted
3 oz = 0.8 ug
10) Egg, whole
1 extra large = 0.7 ug
Salmon ranks the highest in Vitamin D. Salmon is also high in Vitamin B12, as you will see below.
When cooking salmon, I recommend baking it in the oven between 375 and 400 degrees. Be careful not to overcook, or you will loose the omega-3 fatty acids you are supposed to receive.Tomatoes are an excellent source of Vitamin C. and since you need Vitamin C to absorb Vitamin D more readily, diced tomatoes and fresh lemon juice on salmon not only adds flavor, but will aid in absorption.
Top Ten Sources of Vitamin B12:
1) Beef liver
3 oz = 70.66 ug
2) Turkey giblets
1 cup = 48.21 ug
3) Clams
3 oz = 42.02 ug
4) Oysters
6 medium = 16.35 ug
5) Chicken giblets
1 cup = 13.69 ug
6) Crab
3 oz = 9.78 ug
7) Salmon, sockeye
½ fillet = 8.99 ug
8) Trout
3 oz = 4.22 ug
9) Pollock
3 oz = 3.57 ug
10) Chicken liver
1 liver = 3.30 ug
The average American diet is high in omega-6 and low in omega-3 fatty acids — A necessity for the brain’s proper functioning.
Omega-6 mainly comes from meat sources, while the latter comes from fish and plant-based foods. Seafood ranks high in Vitamin B12. Therefore, foods highest in Vitamin B12 are also high in omega-3 fatty acids and this is what the body needs. A diet primarily consisting of meat is inflammatory. Foods high in omega-3 are anti-inflammatory and work to bring down the ratio to as close to 1:1 as possible.
In addition to consuming Vitamin D and Vitamin B12 rich foods, take a Vitamin D supplement of 1000-2000 units and fish oil (try cod liver oil) supplements. They are beneficial and will help you conquer depression and regain your balance especially during the dark, “sunless” winter months. Tuna, mackerel and sardines are also a nice way to get your essential vitamins in.
So the next time you take a trip to your local grocery store, throw out the meds and add some of these nutritious whole foods to your shopping cart!
