Lack of nutrients is closely linked to depression.
See how many nutrients are linked to depression here
Modern diets can be astonishingly low on key nutrients.
Intensive farming and pesticide use can deplete soils of vital minerals, trace elements and nutrients.
Modern fertilisers may not provide all the sixteen nutrients plants need for healthy growth.
Pharmaceuticals, Hormones and Drugs have a serious effect on food quality in livestock.
Food processing techniques can deplete vitamins and nutrients so dramatically that many manufacturers are required BY LAW to fortify their end products by adding artificial vitamins. This process of "Fortification" is mandatory, not because the manufacturers are being 'nice' to the consumer. If this were not enforced legally these foods would eventually make us very sick indeed.
There are innumerable food additives, sweeteners, preservatives, colorants, thickeners, and bulking agents added to our foods today. Some of these are useful for helping shelf-life, or making food more attractive visually or in terms of taste. For example sugar is often added to mask flavours, but it is also subsidised on both sides of the Atlantic, so it is often simply used as a cheap ingredient. Chemically modified starch and Soy are routinely added to foods. Some of these ingredients are even genetically modified, but never labelled as such.
The sad fact is that in the modern "developed" world the rates of depression are actually much worse, statistically, than in the third world.
If you add to that the way we eat junk food and a hectic lifestyle where we have little time to prepare proper meals you soon start to realise that lack of nutrition is a very serious problem today.
Vitamin deficiencies There is an interesting list of common symptoms of certain vitamin deficiencies at this link
Every Vitamin (except 'A') is linked to depression by its lack.
That includes, Vitamin B complex (several different sub-vitamins, including B3 (Niacin) B12) C, D, E & K.
Several minerals and trace elements are also linked to depression, again by their lack.
Iron, Selenium, Magnesium & Zinc.
Very Basic Dietary Advice.
This does not take account of personal allergies, or food sensitivities or digestive problems.
Breakfast:-
A big bowl of Muesli with extra dried fruit, nuts and seeds and a glass of fruit juice.
If you can't take milk with it, use Soy Milk.
Morning Snack:-
A Sandwich with Yeast Extract (Marmite/Vegemite) and Peanut Butter with optional Manuka Honey.
(You might be surprised what a potent "pick-me-up" that can be!)
Lunch:-
Lean Protein meat, with a LARGE green leaf salad.
Fish is particularly helpful, try to get fish into your diet 2 - 3 times a week. Cold water fish is best for Omega 3
Chicken or lean meat.
Afternoon Snack:-
Fruit and/or nuts.
Evening Meal:-
A carbohydrate based meal, such as Pasta or Rice, with some vegetables and a cheese sauce.
You can add dried vegetables to your pasta when boiling it for a nice colourful dish, or add freshly chopped onion towards the end of cooking.
Other Tips:-
Try a freshly liquidised banana milkshake last thing at night to help aid sleep.
No more than 1 or 2 cups of caffeine drinks per day. Switch to plain water - it will probably revive you faster and better.
Alternatively, switch to herbal teas. Nettle Tea is particularly beneficial.
Cut out refined sugar, switch to unrefined sugar which at least has some of the "antidote" which was in the sugar cane originally.
Get more "Superfoods"
e.g. Garlic, Nettles, Sea Vegetables (Seaweed)
(more at this link)
Take a decent multivitamin.
Specific Nutrient Resources
Magnesium is a very serious deficiency today.
http://www.mgwater.com/
http://www.ancient-minerals.com/magnesium-benefits/what-is-function/
http://www.lef.org/magazine/mag2005/sep2005_awsi_01.htm
Article specifically about fibromyalgia and magnesium, but some interesting points;
http://web.mit.edu/london/www/magnesium.html
Selenium & Depression
http://www.mind.org.uk/assets/0000/0076/fm3.pdf
Make your own....(Epinephrine / Acetylcholine / Serotonin )
This is an interesting article which explains how to take certain foods to adjust your brain chemistry. (again, this is something one should only undertake with due care and attention and under the direction of a qualified medical practitioner) http://www.doctoryourself.com/depression.html
Niacin Therapy and the story of Bill Wilson, founder of Alcoholics Anonymous.
http://www.doctoryourself.com/hoffer_niacin.html
PhosphatidylCholine & Lecithin
http://www.diet-and-health.net/Supplements/PhosphatidylCholine.html
Other links on healthy eating
http://www.nhs.uk/livewell/goodfood/Pages/Goodfoodhome.aspx