Feeling down? Food is not only necessary for life but there are specific foods which have shown to decrease depression.
Depression is the leading cause of disability in the U.S. from teenagers to mid-40's adults and affects more than 16.1 million American adults. That's about 6.7%of the U.S. population age 18 and older in a given year!
While depression can develop at any age, the median age at onset for major depressive disorder is close to 33 years old. Depression is diagnosed more prevalently in women than in men.
A recent study in the World Journal of Psychiatry outlines which FOODS combat depression. This is wonderful information to utilize food as medicine (my first line therapy - hands down).
Check out Table 2 for the list of foods with their Antidepressant Food Score (AFS).
The food groups with the HIGHEST antidepressant potential:
Veggies! Top the list with an average AFS of 48%
Organ meats at 25%
Fruits at 20%
Oysters in particular come in with a whopping score of 56%... Get your oyster on to feel happier!
That’s right, your granny was onto something by including super nutrient dense liver in her diet - loaded with B vitamins, vitamin A, zinc, iron and vitamin D.
If you’ve attended any of my wellness classes, you’ve probably heard me discuss the many health benefits of organ meats - and as with any animal product, quality/source matters to limit problematic exposure to pesticides, GMOs, hormones or antibiotics.
There are even many medications and supplements derived from organs which are widely utilized in conventional and naturopathic care i.e. Armor Thyroid, Nature-Throid, Fish Oil, Heparin, Pancreatic Digestive Enzymes and Vitamin D3, just to name a few.
The list concludes with legumes, meats, grains, nuts and seeds, and dairy, all coming in below 10.
Unlike many other guidelines which focus on what not to eat, this gives us information based on nutrients known to be beneficial.
If you or someone you know is experiencing depression or anxiety, there are many natural ways to feel better. Nutrition is one therapy, yet getting to the root cause of any health concern helps to address the issue in a more individualized approach. Naturopathic medicine treats the whole person - not just the symptoms.
As a naturopathic physician, I always make sure to look into nutrient deficiencies, lifestyle habits, hormone imbalances, inflammation, food sensitivities, toxicities, trauma, stress, and more. Feel free to give my office a call to schedule a free health assessment or schedule online with offer code OYSTER at drnicoleklughers.com/appointment. You can also send an email to firstname.lastname@example.org with questions or appointment requests.
Please share this article with your family, friends or on your social media accounts, as you never know when you may be able to help someone reading from feeling low.
Facts & Statistics. Anxiety & Depression Association of America. https://adaa.org/about-adaa/press-room/facts-statistics
LaChance LR, Ramsey D. Antidepressant foods: An evidence-based nutrient profiling system for depression. World J Psychiatry. 2018;8(3):97-104. Published 2018 Sep 20. doi:10.5498/wjp.v8.i3.97