Malnutrition and Depression

• Most people do not consume a complete diet. In other words, many adults have some level of vitamin and mineral deficiencies. Part of this is a result of food that is nutrient-deficient. Beyond this, most people consume a limited selection of fruits, vegetables and essential proteins. The key nutritional elements missing from most diets are folic acid, the vitamin B group (B6, B12, thiamin, riboflavin and pantothenic acid), fatty acids and tryptophan. By diversifying your diet to include a wider variety of foods, you will improve your nutritional intake and may alleviate some symptoms of depression. Your diet also should include more dairy and protein products.
  
  

Fatty Acids

• According to Dr. Andrew McCulloch of the Mental Health Foundation in the United Kingdom, the brain is primarily comprised of "essential fatty acids, water and other nutrients." Because of this, if you are not consuming enough fatty acids, you are not supplying your brain with the materials it needs.
  Fatty acids, such as omega-3 fatty acids, are found in oily fish like mackerel, tuna, salmon and herring. They are also found in almonds, flaxseed and grape seed. These could be considered "brain food" and will help your brain function more efficiently, reducing depression symptoms.
  
  

Alcohol

• Most people drink a glass of wine or two when they are feeling stressed or down. Alcohol relaxes you because it is a depressant. A few drinks may provide a quick escape, but, in the long run, alcohol will only increase your depression. Additionally, alcohol may prevent the absorption of vitamins and minerals and therefore increase vitamin deficiencies that contribute to depression. If you are depressed, it may be best to eliminate alcohol entirely or drink in extreme moderation.
  
  

Caffeine and Sugar

• A major problem in depression is not having any energy or feeling fatigued. A quick fix may be to have a soda or drink a cup of coffee. However, this can accentuate the problem of fatigue and increase depression symptoms for two reasons. First, the crash after consuming caffeine and sugar can leave you feeling more sluggish than before. Second, regular consumption of caffeine reduces your body's ability to produce neurotransmitters such as adenosine, dopamine and serotonin. Reduced dopamine and serotonin levels are seen in people who suffer from depression. To improve your mental health, reduce caffeine and sugar to occasional and moderate consumption.
  
  

Supplements

• If you are depressed, improving your diet and reducing negative dietary influences may not be enough to help you. You should take a daily vitamin supplement as well as a liquid supplement of colloidal minerals. You can also take fish oil to improve fatty acid consumption. Serotonin supplements may help you improve your energy and mood.