• Choose foods that support wellnesshealthy foods image by Steve Lovegrove from Fotolia.com
  
  Modifying which foods are included in a daily diet can be the key to greater wellness if those foods help relieve physical and mental symptoms of depression, inflammation, and memory loss. Using food to feel healthier is an excellent option for avoiding the side effects, copays, and inconveniences which too often are a component of taking pharmaceutical medications.
  
  

Inflammation

• Omega-3 fatty acids play a direct role in diminishing disease states caused by inflammation. The stiffness and tenderness of arthritis, airway spasms and swelling in asthma, symptoms of psoriasis, inflammatory bowel disease, and depression--all might be relieved from dietary source of fatty acids.
  
  Inflammation pathways caused by cytokines are discouraged by omega-3 intake when compared to the intake of omega-6 fatty acids, but since the modern diet is highly concentrated in omega-6 from common sources of corn, canola and sunflower oils, chronic inflammation has become every more prevalent.
  
  When shifting the diet to include solid sources of omega 3, cold-water fish are an excellent inclusion while flaxseed, soybean, pumpkin seed, perilla seed or walnut oil can be used to increase the concentration of omega 3s in any diet. It should be noted that corn and soy oils contain both omega-6 and omega-3 fatty acids, but canola oil contains a greater proportion of omega 6 to omega 3, while soy oil contains a greater amount of omega 3 to omega 6. Supplementing with fish oil is another option for guaranteeing intake of the inflammation discouraging fatty acids.
  
  

Memory

• Forgetting important dates, details, and information can hold anyone back from academic or personal success. Acetylcholine is necessary for the maintenance of memory--a lack of the neurotransmitter plays a role in the development of Alzheimer's disease. By acting to keep new information separate from old information, high acetylcholine levels improve attention and memory. Since thiamine is a building block for acetylcholine, and acetylcholine is vital to neurotransmission, including dietary sources of B1 is necessary for proper acetylcholine development. Some of the best sources are sunflower seeds; black beans; tuna; green, navy, and split peas; lentils; and pinto beans.
  
  

Depression

• Overcoming the despondency of depression is a difficult process, but one which can be aided by nutrition. Two nutrients to be especially aware of are the B vitamins and omega-3 fatty acids, deficiencies of which have been correlated with depression. Omega-3 fatty acids are found in walnuts, flaxseed and seafood, while B vitamins are divided into four specific nutrients for relief of depression: Choline is contained in soybeans, egg yolks, butter, peanuts, potatoes, cauliflower, tomatoes, banana, milk, oranges, lentils, oats, barley, corn, sesame seeds, flaxseed and whole wheat bread. B12 can be found primarily in animal sources, while the best sources of B6 are spinach, bell peppers and turnip greens. The last relevant B vitamin is folate, found most concentratedly in romaine lettuce; spinach; asparagus; mustard, turnip, and collard greens; calf's liver; parsley; broccoli; cauliflower; beets; and lentils.