Foods that may help ease the blues

There is some basic research showing a link between depression or the "blues" and the foods we eat. The foods you eat won't cure depression, but may help ease the symptoms, boost your energy level, or give a little "pick-me-up." Here are some foods to emphasize to keep your mood elevated.

• Fruits are a great source of antioxidants and help clean up free radicals that can damage the body's cells, including the ones in the brain. Fruits also contain fiber. They are low in calories and have virtually no fat.
  

• Vegetables also have antioxidants, the carbohydrates that keep blood sugar levels stable, and fiber. Like fruits, they are also low in calories and virtually no fat.
  

• Lean protein - protein foods are high in an amino acid called tyrosine, which helps with alertness and concentration. They are also high in vitamin B12, which has been found to have a depression connection in research studies. Try lean proteins such as fish, turkey, chicken, beans, low-fat dairy, low-fat cheese, and lean beef.

• Fish - the best sources of omega-3s. People who eat less fish have been found to be more likely to suffer from depression. Omega-3s have a great list of health benefits, including memory, heart health, lowering cholesterol, and many others.
  

• Whole grains - foods higher in carbohydrates boost serotonin in the brain, which helps boost mood. Whole grains help more so that starchier carbs because they keep blood sugar levels more stable and add some fiber.

• Food with folate - folate, or folic acid, is usually related to preventing birth defects, but may also be related to depression. Foods with folate include whole grains, dark green leafy vegetables, nuts, and some fruits.
  

• Foods with Vitamin D (or a supplement)- a supplement of vitamin D may be necessary to get the amount that is needed, because we get very little from foods and in Missouri, we don't get enough from the sun in the winter. Vitamin D helps increase serotonin in the brain and may help improve depressive symptoms, especially those associated with seasonal affective disorder (SAD). Milk products, salmon, and other fortified foods have vitamin D, but a supplement may be helpful.
  

Even though we may turn to sugary foods, junk food, fried food, processed food, sweets, candy, alcohol, or caffeine, these foods may only be a quick fix and may leave us feeling worse afterward. In fact, people who eat a lot of processed foods (including junk food, sweet, fried foods, and higher fat foods) may have higher rates of depression. Limit these foods and only enjoy them as an occasional treat. A small amount of caffeine can help adults with mental alertness, but too much is not a good thing. Different people respond differently to caffeine, so don't overdo it.

As was mentioned before, if someone is having serious symptoms of depression then they need to see a physician. Changing eating habits or eating the foods listed above will not cure depression.