Studies have shown that dietary changes can boost your mood, according to an article in the Seattle Post-Intelligencer.
But the authors aren't talking about inhaling an ice cream sundae to lift your spirits during a dark moment (though that has its time and place).
The article suggests going for what's good for you and offers the following tips to fight depression with your diet:
1. Increase your intake of omega-3s, since low levels of essential fatty acids have been linked to depression.
Try our recipe for Horseradish-Crusted Wild Pacific Salmon.
2. Ideally, foods would provide your daily requirement of vitamins and minerals, which are essential for making neurotransmitters that keep your mood in check. As usual, whole foods are best (as opposed to processed cereals, for example, that have been fortified with vitamins). If you don't eat a well-balanced diet, you might want to consider a supplement. The article suggests focusing on foods rich in B-vitamins and minerals, such as grains, nuts, lean meats, and fruits and vegetables.
Try our recipe for Wheat Berry Salad with Dried Fruit, Almonds and Chevre .
3. Reduce your intake of alcohol, caffeine, tobacco and food additives. Some food additives can interfere with normal neurotransmitter functioning in some individuals, according to the authors.
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