Food ideas to help with depression

Information about depression and other related health issues (includes medications).

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keluca
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Food ideas to help with depression

Postby keluca » Wed Jun 23, 2010 11:34 am

Here are some food ideas to help you fight depression.

Carbohydrates play role in the production of serotonin and lack of carbohydrates can lead to changes in your mood.

Salmon and mackerel are a great choice too, because they are rich in omega-3 fatty acids. These acids also help prevent stroke and heart disease and may help in the prevention of some cancers.
Salmon also contains selenium, which is an essential antioxidant mineral. You should eat wild salmon, given that it contains more omegas than farmed, or Atlantic, salmon.

Several studies confirmed that people who suffer from depression also have lower levels of the vitamin E.
Canola oil is rich in vitamin E. It is a healthier alternative for sautéing foods and vegetables.

Dark green vegetables such as spinach and peas are high in folate. It is a substance that has a key role in the production of serotonin. Eat fresh vegetables, because canned versions usually have lower nutritional value. Legumes are also rich in folate.

Chickpeas are rich in iron, vitamin E and fiber. To prepare a simple snack, mix a can of drained and rinsed chickpeas with some minced garlic, fresh lemon juice, and olive or canola oil in your blender. You can add salt, pepper or other spices that you prefer.

Chicken and turkey are both rich in vitamin B6, which also has an important role in serotonin production.

Jeanne
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Postby Jeanne » Wed Jun 23, 2010 12:10 pm

What a great resource!! We should always fortify our selves from the inside out. Thank you Keluca!

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Warmsoul/Jeanie13
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Postby Warmsoul/Jeanie13 » Thu Jun 24, 2010 10:26 am

((((((((((((( keluca ))))))))))))))

Thank you for the info. Any new information is always helpful.

Warmie

Obayan
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Postby Obayan » Thu Jun 24, 2010 5:43 pm

Thank you so much for sharing this. Now let's see if i can work it all into my heart healthy diet.....

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Warmsoul/Jeanie13
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Postby Warmsoul/Jeanie13 » Thu Jun 24, 2010 7:43 pm

(((((((((( Obayan ))))))))))))

You do that work, then send me the menus.... :)

Warmie

Obayan
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Postby Obayan » Thu Jun 24, 2010 8:39 pm

ask and ye shall recieve....

heart healthy omega 3 recipie.....

Blueberry Walnut Scones
Makes 12

These hearty scones are a quick breakfast you can take on the go or bake for a leisure weekend breakfast. You can find dried blueberries at natural foods stores or next to the raisins and other dried fruit at most supermarkets. Add a 1/2 cup of cocoa nibs for a chocolaty treat.

Ingredients:
1/2 cup oats
1 cup all-purpose flour
1 cup whole wheat flour
1/3 cup packed brown sugar
2 teaspoons lemon zest, minced
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
6 tablespoons chilled butter, cut into small cubes
1 cup roughly chopped walnuts
3/4 cup dried blueberries
2/3 cup buttermilk
1 egg

Directions:
1. Preheat oven to 400 degrees F. In a large bowl, combine oats, flours, sugar, zest, baking powder, baking soda and salt. Add butter and use your fingers or a pastry cutter to rub butter into dry ingredients until mixture resembles coarse meal. Stir in walnuts and blueberries.

2. Lightly beat buttermilk and egg together. Stir into flour mixture just until evenly combined. Divide dough in half and form each half into a disk. Use a pastry cutter or sharp knife to cut each disk into 6 triangles. Place on a baking sheet and bake for 15 minutes or until scones are cooked through. Cool on a wire rack.


Dessert full of vitamin E.....

Apple Sweet Potato Bake

Sweet potatoes have all three of these antioxidants: vitamins A, C, and E! And they are the star ingredient in this side dish. You can make this recipe without peeling the sweet potatoes or the apples. Peel or don't peel, it's up to you.

5 cups thinly sliced sweet potatoes (or yams), about 1 1/2 sweet potatoes
2 cups thinly sliced apples, such as Pippin or Granny Smith (about 2 small)
1/4 cup dark brown sugar, packed
2 tablespoons reduced-calorie pancake syrup
1/2 teaspoon ground cinnamon
1/2 cup apple juice or orange juice
1/4 cup walnut pieces or chopped walnuts

Preheat oven to 375 degrees.
In a large bowl, toss the sweet potatoes, apple slices, and brown sugar together. Spoon into a 9x9-inch or similar-sized baking dish.
In a small bowl, blend syrup with cinnamon. Stir in the apple juice. Pour evenly over sweet potato mixture. Sprinkle walnuts over the top.
Cover baking dish with lid or foil and bake for 30 minutes. Remove foil and bake about 15 minutes longer (or until apple and sweet potatoes are cooked throughout).
Makes 6 servings.

as for fish.... how about this?

Salmon & Escarole Packets with Lemon-Tarragon Butter

Ingredients
2 tablespoons butter
2 lemons
2 tablespoons minced fresh tarragon, or 1 teaspoon dried
2 cloves garlic, minced
6 cups chopped escarole, romaine lettuce or spinach
1 bunch scallions, thinly sliced
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1-1 1/4 pounds skinned salmon fillet, preferably wild Pacific (see Note), cut into 4 portions

Preparation
Preheat oven to 400°F (or see Grill Variation, below).
To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart.
Combine butter with the juice of 1 lemon in a small pan; melt over low heat. Remove from the heat and stir in tarragon and garlic. Reserve 2 tablespoons for the fish. Combine the rest of the sauce in a large bowl with escarole (or lettuce or spinach), scallions, 1/4 teaspoon salt and 1/4 teaspoon pepper; toss to coat.
Place one-fourth of the greens mixture (about 11/4 cups) on one side of each open heart fairly close to the crease and leaving at least a 1-inch boarder around the edges for folding. Place 1 piece of fish on top of each portion of greens. Season with the remaining 1/2 teaspoon salt and pepper. Brush the reserved sauce on the fish. Slice the remaining lemon and top the fish with the lemon slices.
Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed.
Place the packets on a large rimmed baking sheet (packets may overlap slightly).
Bake until the fish is just cooked through and the greens are wilted, about 15 minutes. (Carefully open one package to check for doneness"be cautious of the steam.) Let the packets rest unopened for 5 minutes before serving.

and as for chicken....

Chicken Salad with Mango Vinaigrette

Ingredients
2 medium mangoes
1/2 teaspoon curry powder
1/4 teaspoon coarsely ground black pepper
1/8 teaspoon salt
12 ounces skinless, boneless chicken breast halves
6 cups torn mixed greens
1/2 of a medium cantaloupe, seeded, peeled, and cut into 1-inch chunks
1 cup raspberries
1 small apple, cored and sliced
Mango Vinaigrette
2 green onions, thinly bias-sliced

Directions
Pit, peel, and cube the mangoes. Measure 1 cup mango cubes for use in the vinaigrette; set remaining mango cubes aside for salad.

In a small bowl, stir together the curry powder, pepper, and salt. Sprinkle chicken evenly with curry mixture; rub in with your fingers. For charcoal grill, place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until tender and no longer pink (170°F), turning once halfway through grilling. (For gas grill, preheat grill. Reduce heat to medium. Place chicken on grill rack over heat. Cover and grill as above.) (Or preheat broiler. Place chicken on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat for 10 to 12 minutes or until tender and no longer pink [170°F], turning once.) Cool chicken slightly; slice into 1/4-inch-wide strips.

Arrange greens on four dinner plates. Top greens with chicken strips, cantaloupe, raspberries, apple slices, and reserved mango cubes. Drizzle salads with Mango Vinaigrette. Sprinkle green onions over.

Mango Vinaigrette: In a blender or food processor, combine the 1 cup mango cubes, 3 tablespoons orange juice, 2 tablespoons rice vinegar or white wine vinegar, 2 teaspoons honey, and 1 teaspoon Dijon-style mustard. Cover and blend or process until smooth. Cover and chill until serving time (up to 2 hours).


I know my favorite is turkey.....

Turkey Piccata with Fettuccine

Ingredients
6 ounces whole wheat or regular dried fettuccine or linguine
1/4 cup all-purpose flour
1/2 teaspoon lemon-pepper seasoning or black pepper
2 turkey breast tenderloins (about 1 pound total)
2 tablespoons olive oil or cooking oil
1/3 cup dry white wine
2 tablespoons lemon juice
2 tablespoons water
1/2 teaspoon instant chicken bouillon granules
1 tablespoon capers, rinsed and drained (optional)
2 tablespoons snipped fresh parsley
Lemon wedges (optional)
Fresh parsley sprigs (optional)


Directions
Cook pasta according to package directions; drain. Meanwhile, in a small bowl stir together flour and lemon-pepper seasoning; set aside.

Cut each turkey tenderloin in half crosswise to make 1/2-inch pieces. Dip pieces in flour mixture to coat.

In a large skillet cook turkey in hot oil over medium-high heat for 6 to 10 minutes or until light golden and no longer pink (170°F), turning once. Remove turkey from pan; cover and keep warm.

For sauce, add wine, lemon juice, the water, and bouillon granules to skillet, scraping up crusty bits from bottom of skillet. If desired, stir in capers. Bring to boiling; reduce heat. Simmer, uncovered, for 2 minutes. Remove from heat; stir in snipped parsley.

To serve, divide pasta among 4 dinner plates. Divide turkey pieces among dinner plates. Spoon sauce over all. If desired, serve with lemon wedges and garnish with parsley sprigs.

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Warmsoul/Jeanie13
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Postby Warmsoul/Jeanie13 » Thu Jun 24, 2010 8:54 pm

(((((((((((( Obayan ))))))))))))))

Thank you so much, you show off!

Warmie

aenasmith
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Postby aenasmith » Fri Aug 06, 2010 7:10 am

Very helpful information you have shared. Generally the depressed patient would avoid the food because of his/her mental situation. The carbohydrates are really best in depression. Here in this session a recipe is suggested for the depressed person which would be good for them.

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CitM
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Postby CitM » Wed Mar 21, 2012 1:40 pm

One thing that adds to depression is a diet high in corn syrup and sugar. Those are foods to avoid.

What hasn't been mentioned here are oranges and brazil nuts. Both of those are high in selenium.

burg
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Postby burg » Mon Sep 24, 2012 1:58 am

Almonds, walnuts, brazil nuts, and sunflower seeds are supposed to help. Adding sesame seeds to any meal too. Fish oil, vitamin B Complex and a Multi-Vitamin helps the nerves, as does Magnesium found in bananas and cucumbers and as a supplement calms nerves and lifts mood. High protein, which the provide amino acids that the brain needs, plenty of fruit and veg, dairy such as yogurt, cottage cheese all help to balance the neurotransmitters in the brain to promote 'normal' feelings, peace, calmness and happy endorphins. Of course, exercise releases the 'feel good' hormones, but hard to do, to motivate yourself to do when you are so depressed. Medications are tricky and can make you worse, but sometimes help if the right one is found that suits you. They are supposedly meant to correct imbalances in the brain. I've tried many and had horrific side-effects, so would rather correct the imbalance of serotonin, norepinephrine and dopamine with diet.

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broken_hearted
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Postby broken_hearted » Fri Oct 26, 2012 7:47 am

what a great resource thanks guys!!!


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