BEST ADVICE QA

My depression has left me lethargic. What foods can help with energy?

THE HARPER TWINS SAY…

Many people experience depression, and it can be life-altering. During bouts of depression, lifestyle remedies like eating healthy and exercising regularly may significantly boost mood and well-being.

Your food habits may contribute to the way you handle depression, including its accompanying lethargy because they determine the nutrients available to you. Healthy eating is key to both physical and mental health. Research shows that eating fresh, nutrient-dense whole foods and limiting fried and processed foods, like sweets and junk food, can improve symptoms of depression. Eating small, well-balanced meals and snacks throughout the day will help minimize mood swings and provide a steady source of energy.

Some key nutrients are required to combat depression. Taking a daily supplement is an option for some of them, but many can come directly from your food intake.

ANTIOXIDANTS

Vitamins A, C, and E are antioxidants and they are required for removing free radicals, which is key to preventing oxidative stress. Anxiety and depression may result from oxidative stress, and research suggests that antioxidants may help. You can find them in fresh, plant-based foods, such as fresh fruits, especially berries, and vegetables.

B VITAMINS

Essential to mental and emotional well-being, B vitamins play a role in the production of chemicals in the brain that affects mood and other functions. Vitamins B3, B6 and B9 (folate or folic acid) and B12 may help reduce symptoms of depression. Try dairy products, eggs, fortified foods (such as breakfast cereals), leafy greens, legumes, meats, nutritional yeast, poultry, seafood and seeds. A vitamin B100 complex supplement is also recommended.

IRON