nutrition eat to beat depression


Flaxseed and walnuts. In a 2013 animal study, flaxseed’s natural phytoestrogens reversed depressive-like behavior, with no adverse side effects. Flaxseed also offers alpha-linolenic acid (ALA) omega-3s, well-researched antidepressive nutrients. Scientists laud antioxidant-rich walnuts, another ALA source, for battling postpartum depression, manic-depressive psychosis, and even dementia. Eat a mere 1.5 ounces of walnuts daily—about a handful—for benefits. Try them in: Flaxseed and Pomegranate Smoothie; Cherry-Walnut Bites


Fish. Omega-3 fatty acids EPA and DHA, found in cold-water fish such as salmon (as well as fish oil supplements), may ward off depression even better than plant- based ALA because they are more bioavailable, according to a 2010 study. Try it in: Nori-wrapped Glazed Salmon with Sesame Kale (photo, page 35)


Okra. Tis often-overlooked vegetable is a treasure trove of neuroprotective, anti-


depressant compounds. Full of soluble as well as insoluble fiber, okra feeds “good” gut bacteria, which researchers increasingly believe influence mood, motivation, higher cognitive functions, and overall brain health. A 2011 study also suggested gut microbiotics could alleviate stress-related disorders. Try: Pan-Seared Okra


Yeast. In 2009, scientists investigated the antistress effects of hydrolyzed yeast; after three days of taking it, participants showed “psychologically stable” brain maps, and after two weeks, their depression and anxiety markers improved. Get yeast’s mood-lifting B-complex vitamins by mixing nutritional yeast flakes with cashew or almond butter, forming into balls, and rolling in toasted sesame seeds; or sprinkle directly over hot popcorn. Try it in: Mocha Chip Muffins


Kale. Bernt’s favorite mood-enhancing recipe? Raw kale salad. “I feel so good when I eat raw kale. Plus, I run a café and


there’s stress involved with that, so I love stripping kale off the stems.” In addition to providing a way to vent aggression, kale also delivers a little ALA and a huge dose of anti-inflammatory vitamin K, valuable because new research points out a clear link between chronic inflammation and mental disturbances such as depression. Try it in: Raw Kale Salad with Pumpkin Seeds


YOU ARE WHAT YOU EAT


• $188 billion spent in fast-food restaurants (projected 2013)


• Antidepressants rank second among most-prescribed U.S. drugs (behind cancer meds)


• $23.5 billion spent on mental health drugs in 2012


• 22 million people took mental health drugs in 2012


• 329 million mental health–related prescriptions written in 2012


Sources: National Restaurant Association; IMS Institute for Healthcare Informatics


AN ORGANIC ORIGINAL AND A FAIRTRADE FIRST.


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