While pharmaceuticals are frequently the treatment of choice for depression – and occasionally they’re essential – there are foods you are able to eat that can help combat the condition.

Some dietitians refer to depression as a “whole body disease,” meaning that the body in addition to the mind needs treatment. Here are a few ideas for dietary aids to combat depression.

1. Complex carbohydrates

Carbohydrates are converted to glucose in the body, and glucose activates the release of insulin by the pancreas. Insulin elevates the level of tryptophan, an amino acid, in the brain. Tryptophan is essential for the production of serotonin, which brings about heightened feelings of well-being.

All this to say, including a lot of healthful carbs in the form of whole grains may help boost your mood. Try including the following grains into your diet:

* Brown rice
* Millet
* Quinoa
* Oats
* Whole wheat (note that some experts suggest excluding wheat in cases of clinical depression, as wheat gluten has been linked to depression in a few folks)

2. Seeds and nuts

Some seeds contain tryptophan. These include:

* Sunflower seeds
* Pumpkin seeds
* Evening primrose seeds

3. Salad greens

Salads that contain a combination of some or all of the following may help combat clinical depression.

* Purslane
* Watercress
* Pigweed
* Lettuce

Purslane in particular is an anti-depressant food. According to James A. Duke, PhD, purslane has up to sixteen antidepressant compounds; among them are magnesium, potassium, calcium, folate, and lithium. Purslane likewise contains crucial fatty acids (see below).

4. Foods high in B-vitamins

B-vitamins help keep levels of neurotransmitters at healthful levels in the brain. Foods that are high in these vitamins are:

* Pinto and navy beans (black beans and soybeans likewise are good for depression, because they contain the amino acid phenylalanine)
* Asparagus
* Spinach
* Brussels sprouts
* Cauliflower
* Watercress
* Broccoli
* Kale
* Peas
* Radishes

Why not cook a multicolor bean soup with whole grain pasta, and have a mixed greens salad on the side? Or you could mix raw broccoli, radishes and peas with sunflower seeds and safflower oil mayo to make a “happy” salad. And eat a few crunchy seeds for snacks.

5. Essential fatty acids

Also known as Omega-3s and Omega-6s, deficiencies in essential fatty acids (or EFAs) may cause depression. Hike up your consumption of foods high in EFAs, like:

* Purslane (mentioned above)
* Flaxseeds and flax oil
* Fatty fish like salmon (make certain to acquire wild-caught, reputable salmon – the last thing your brain needs is heavy metal toxicity from ingesting fish contaminated with  mercury)
* Safflower oil
* Olive oil
* Avocados
* Raw nuts (particularly cashews, peanuts, and walnuts)

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A healthful, complete diet based in whole foods and beneficial fats can go a long way in promoting physical and emotional wellness.