Depression Support Diet

Depression Support Diet

The Depression Support Diet is a specialized nutritional strategy designed to help manage mood and emotional well-being through targeted nutrient intake. This balanced plan prioritizes high-quality proteins, omega-3 fatty acids, and essential minerals while strictly adhering to a corn-free, soy-free, and sugar-free framework to reduce potential inflammatory triggers. By focusing on whole, unprocessed ingredients, this approach aims to prevent common nutrient deficiencies often linked to mental health challenges. Your PlexusDx report may highlight specific genetic factors relevant to this plan, such as the TPH2 gene, which influences serotonin production, or MTHFR, which affects how your body utilizes B vitamins for neurotransmitter synthesis. Additionally, genes like COMT and BDNF play roles in stress response and emotional resilience, making this nutrient-dense, restriction-conscious approach a practical tool for supporting your unique biological needs.

Scientific research suggests that specific nutrients can play a pivotal role in brain health by supporting neurotransmitter function and regulating inflammation. This program translates that evidence into daily meals rich in mood-supporting compounds like serotonin precursors and gut-friendly probiotics. Key recommendations include:

• Prioritize Tryptophan for Serotonin: Consuming adequate protein provides tryptophan, an amino acid your body uses to create serotonin, the "feel-good" hormone. Excellent sources in this plan include turkey, chicken, salmon, eggs, and pumpkin seeds.
• Boost Zinc and Selenium: These minerals are often found to be lower in individuals with depression and may support mood stability. You will find them in poultry, garlic, onions, spinach, and dairy products.
• Focus on B Vitamins: Vitamins B12 and folate (B9) are essential for nervous system health. This plan incorporates them through salmon, dairy, dark leafy greens, Brussels sprouts, and oranges to support mental wellness.
• Include Omega-3 Fatty Acids: Essential for brain function and managing inflammation, omega-3s are integrated through fatty fish, eggs, and flax seeds.
• Support Gut Health with Probiotics: Fermented foods like kefir provide probiotics to promote a healthy microbiome, which is increasingly linked to mood regulation via the gut-brain axis.

To get started, click the button below to access your personalized PlexusDx meal planning tool. If you need to adjust any meals to better fit your preferences while staying within your genetic-based recommendations, follow these simple steps:

1. Locate the meal you wish to change on your daily plan.
2. Click the three dots next to the meal name.
3. Select "Swap recipe" from the menu options.
4. Choose "Swap" to change just that single meal, or "Swap all" to replace it for all future occurrences.
5. Keep clicking "Swap" to browse through alternative options that automatically match your specific rules, such as corn-free, soy-free, and sugar-free.

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.