Throughout the nation, millions of people suffer from symptoms of depression. No specific age group is more susceptible for this disorder that is generally caused by many different factors. One factor that causes depression is the lack of essential nutrients in the body. Eating certain foods will help reduce depression, and enhance the overall quality of life in most people. An appropriate balance of nutrients in the body will help fight against those negative emotions.

Whether you are dealing with clinical depression, anxiety disorder, or if you have been diagnosed as being bi-polar, changing your diet can be an effective way to manage your depression. Dietary changes have multiple benefits for the body, and it is recommended to help manage several health issues. Some of the foods to consider to help manage depression include but are not limited to the following:

1. Asparagus
Asparagus contains the vitamin B12 and folate that are usually at low levels in people with depression. The lack of these nutrients can inhibit the effectiveness of many antidepressant medications. Vitamin B12 and folic acid are necessary for neurological function. About 10 spears of asparagus has 50% of the daily recommended allowance.

2. Poultry
Chicken is a great tasting food, and it contains tryptophan which is known as a sleep inducing agent. Tryptophan is an amino acid that helps in manufacturing serotonin, or the happiness hormone. This lean protein rich tryptophan food will help mellow the mood.

3. Brazil nuts
Brazil nuts are not only a great snack, they have a high concentration of selenium. This mineral also helps to improve the mood, and eating only four grams provides 100% of the daily recommended allowance.

4. Broccoli
Little green trees are filled with chromium that is essential to the body. Half a cup of broccoli has about 11 micrograms of chromium which is half of the daily requirement. This mineral works with the mood regulators inside the brain, and helps in managing the neurotransmitters that boost the mood. Broccoli is a delicious vegetable that can be eaten cooked, raw, grilled, or in casseroles.

5. Kidney beans
These beans are one of those great tasting comfort foods that really stand out in a steaming hot bowl of chili. Kidney beans are different from other beans because of the folate content. Usually people who suffer from depression often have a deficiency in folate. Try these beans in other recipes when the weather is too hot for chili. A kidney bean salad is also a good summer time treat.

6. Mushrooms
Portabello mushrooms are rich in vitamin D. The intake of this vitamin, which is essential in helping to alleviate depression, can be affected by cold weather and overcast skies. Vitamin D also helps manage the calcium in the bone, blood, and gut. The Portabello mushroom are exposed to additional lighting which gives them an extra supply of vitamin D.

Changing a diet to include foods that are rich in essential vitamins is not a difficult task. Many of the foods that will help manage depression are tasty, and easy to prepare.