First of all, let's make it clear that we will not be discussing clinical depression. If you suffer from or think you suffer from clinical depression you should seek professional guidance and treatment. Instead, what we will be discussing are forms of depression that are not as serious. This includes seasonal depression, otherwise known as seasonal affective disorder.
Seasonal depression is most obvious during the cold, cloudy, and dark winter months. While this weather can be depressing by itself, there are physical reasons why this depression can set in. During the winter months it can be hard to find as much fresh fruits and vegetables as during the summer. Therefore, it is difficult to get the vitamins that the body needs from diet alone. Also, exposure to the sun provides a boost to some vitamins that help improve your mood. In the winter you do not get near the amount of exposure to the sun as during the summer.
If you are not getting enough vitamins from your diet you can consider changing your diet or taking supplements. The following vitamins, and their sources, should be considered when you are suffering from forms of depression, such as seasonal affective disorder:
Vitamin B1 - Found in a lot of cereals, such as puffed rice, cornflakes, and wheat bran. Most nuts contain a lot of Vitamin B1, with the highest being Brazil nuts, pistachios, cashews, and peanuts. Ovaltine is a great source of this vitamin.
Vitamin B3 - Again, cereals tend to have a lot of this vitamin, with wheat bran and cornflakes being the highest. Canned tuna is a great option for high levels of B3. Other food items to consider are most meats, mushrooms, peanuts, dried peaches, and dried apricots.
Vitamin B5 - As expected, wheat bran is high in this vitamin. Eggs and milk are also a great source. You can also find decent amounts in mushrooms, almonds, and peanuts.
Vitamin B6 - Once again, this vitamin can be found in many cereals, including wheat bran. There are some fruits that have high levels of Vitamin B6. These include bananas and dried apricots. The best nuts to get your B6 include walnuts and hazel nuts.
Vitamin B12 - Unfortunately, this vitamin is not found in fruits and vegetables. Instead, it can be found in a lot of meat and seafood options. The seafood with the highest levels of B12 include oysters, sardines, and tuna.
Folic Acid - As with other B Vitamins, wheat bran has a lot of folic acid. Almonds, hazel nuts, and peanuts are also good sources. Also, many vegetables have high levels of folic acid. These include broccoli, endives, spinach, and peas.
The list above is a good start to find natural supplements through changes in your diet. As you can see, you can get the benefits of many of these vitamins above with just a few changes. By adding some wheat bran and some nuts you can receive most of these.