How to Lift Depression Naturally with a Plant-Based Diet

Do you periodically battle the blues? That may be normal, but clinical depression is another story. This medical illness, which is the leading cause of disability in the United States, impacts 15 million American adults.

Causes of depression can vary. In some cases, it may be due to imbalances in brain chemicals (neurotransmitters). Or prescription drugs may be partly to blame, as beta blockers, steroids and tranquilizers all list depression among their side effects. And of course, unresolved life issues can factor in.

In addition to mental/emotional support, food has the potential to alleviate depression naturally. For example, low levels of tryptophan are associated with depression. (1)(2) Plant sources of this blues-fighting amino acid include soy products, as well as almonds, walnuts, pecans, and Brazil nuts.

Additionally, consuming plenty of healthy protein helps support balanced blood sugar levels for even moods and overall well-being. Also see Plant-Based & Vegan Protein Essentials. Meanwhile, check out the following sources of complete, plant-based protein:

• Spirulina – 4 grams protein per tablespoon – Egg equivalent protein
• Tofu, Tempeh and Edamame – 15 grams per cup – Egg equivalent protein
•  Hemp seeds – 13 grams per 3 tablespoons – Egg equivalent protein
•  Amaranth and Quinoa – 8-9 grams per cup – Egg equivalent protein
•  Chia seeds – 6 grams per 3 tablespoons – Egg equivalent protein
•  Almonds – 6 grams per 1/4 cup – Complete protein paired with beans/legumes
•  Lentils – 9 grams per 1/2 Cup – Complete paired with grains, nuts, seeds
•  Pumpkin seeds – 8 grams per 1/4 cup – Complete paired with beans/legumes
•  Buckwheat – 11 grams per 1/2 cup – Complete paired with beans, legumes, nuts, seeds

References
(1)Proc Nutr Soc. 2001 Feb;60(1):135-43
(2)Br J Psychiatry. 2001 May;178:399-405