Your mom has always told you to eat your vegetables, but what about hearing that from your therapist? Studies have shown that many people suffering from depression may not be eating enough folate.

Folate, which is found in green leafy vegetables like spinach and broccoli, is known for its role in keeping your central nervous system functioning.

It also is important in reducing elevated homocysteine levels in the blood. High levels of homocysteine have previously been linked to an increased risk of heart disease and Alzheimer's. Now, homocysteine may be adding depression to its resume of problems.

Symptoms of depression often include feelings of worthlessness or apathy, inability to concentrate, difficulty sleeping and loss of appetite.

If you're not consuming enough calories, chances are you won't be getting enough folate. Consuming more folate than your body needs will not necessarily get rid of depression, but consuming substantial folate amounts may help to improve your feelings. Even if you only suffer from minor depression -- if your blues last for a substantial time -- you may also benefit from additional folate.

So how much folate would you need to help stifle your strife? The amount recommended for consumption on a daily basis is 400 micrograms.

Food sources high in folate include oatmeal, cereal, rice, orange juice, avocados, navy beans and chickpeas. Chickpeas are one of the best dietary sources of folate, so eating hummus would be a great way to boost your folate intake if you enjoy its flavor. However, if you can't stomach the thought of eating any of the those foods, most multivitamins contain 400 micrograms of folate. Nevertheless, it's best to get your nutrients from food sources, if you are able.

Finally, I must add that more is not always better. Please do not go out and buy bottles and bottles of supplements in hopes that if you take all the vitamins in one week you will be set for life. More than 1,000 micrograms of folate a day can mask a vitamin B12 deficiency. This problem is particularly pertinent if you are a vegetarian or vegan because B12 is found mostly in animal products. It is important to note that excessive folate intake is not normally seen without supplementation, unless your diet regularly includes more than six cups of navy beans a day.

If that is the case, I'm sure your body has let you know in other ways that it's not alright with so much bean consumption.

So if you suffer from depression, it may be wise to double check your diet and see if it includes proper folate sources. Aim for 400 micrograms and best of luck with your beans.