23 Types Of Food That Help With Depression
Depression is a disease that affects an individual’s moods and actions. The causes of depression are varied, but its symptoms can be seen in affected persons regardless of age or gender. It is imperative for people who suffer from depression to get professional medical treatment through diagnosis and therapy sessions.
However, like every disease, medical assistance alone is not enough to fight depression, a change of lifestyle and diet is also required in order to overcome it. The best way to prevent depression is by keeping yourself healthy and fit physically and mentally. If you eat well and exercise regularly, your chances of being depressed get significantly lower.
There are many fruits, vegetables, nuts, oils, herbs, and other foods that contribute to mental well-being. A diet rich in these nutrients with properties to help with depression increases your energy levels, reduces stress and anxiety, improves your mood and overall health.
This article will discuss 23 different types of food that can play crucial roles in recovering from depression. We will explain how they help and the nutritional value they contain.
1. LEAFY GREENS
Leafy greens are rich in vitamins and minerals. They provide us with essential nutrients needed for our body to function properly. These include kale, spinach, chard, and lettuce, which are incredibly beneficial when it comes to reducing depression. They contain a large amount of folate, an essential vitamin that helps to regulate necessary functions in the brain, leading to a lower chance of depression.
2. ASPARAGUS
Asparagus is an excellent source of Tryptophan and folic acid. These compounds improve our brain functions which directly influences our moods and behavior.
3. FATTY FISH
A great source of omega-3 fatty acids, such as Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA), fatty fishes are good for depression. These fats can increase the production of chemicals called Dopamine and Serotonin in the brain. While Serotonin produces feelings of happiness and satisfaction, Dopamine aids in motivation by creating a sense of reward, and these two elements together help alleviate depression.
4. EGGS
Eggs contain an abundance of B vitamins, including B6 and B12, which are directly linked with mood swings and mental issues. Studies show that a deficiency of essential B vitamins can lead to depression, and these nutrients are vital for the proper functioning of the human brain. Eggs are also packed with choline, a nutrient that helps improve memory and learning abilities.
5. MILK
Low-fat milk packs a high level of vitamin D, calcium, and some specific types of protein called Peptides. Calcium acts as a sedative agent and therefore helps to calm your brain. On the other hand, vitamin D helps in absorbing calcium in our body, and together they play a major role in improving overall brain health. In addition, Peptides stimulate a feel-good sense and thus aid in lowering depression.
6. MUSHROOMS
Mushrooms, especially a specific type which is called “magic mushroom,” contain psilocybin, a psychedelic substance that is proven to offer long-term relief from depression.
7. EXTRA-VIRGIN OLIVE OIL
This is one of the healthiest oils we have ever known and has been found to boost nerve growth factor (NGF) and brain-derived neurotrophic factor (BDNF), the two chemicals critical for proper brain functioning. Additionally, foods prepared with extra virgin olive oil are also significantly lower in trans fat, which is one of the biggest causes of depression.
8. YOGURT
Yogurt contains probiotics. Apart from improving your gut health and immunity, probiotics help to lower depression symptoms significantly.
9. CHEESE
Cheese is another source of vitamin D, calcium, Omega-3 fatty acids, and Tryptophan. Research has shown that people who don’t consume healthy dairy foods like cheese often lack those critical nutrients and tend to have higher rates of depression.
10. CLAMS AND MUSSELS
These healthy foods come with a good source of Vitamin B12, and research has shown that deficiency of the same can lead to depression.
11. NUTS AND SEEDS
They are packed with essential nutritional elements, such as Omega-3 fatty acids, minerals, vitamins, and antioxidants. It’s not surprising that having nuts and seeds on a regular basis can lower and even prevent psychological imbalance, including depression.
The next time you are feeling down, try munching on some nuts! They will definitely help you cope with your depression.
12. BEANS AND LENTILS
These are often called superfoods, and for good reasons. They are filled with brain-boosting nutrients, such as zinc, magnesium, selenium, B vitamins, and folate.
13. CARROTS
Carrots are rich in beta-carotene, an antioxidant that helps combat depression.
14. RED WINE
Red wine is a fantastic source of resveratrol, an antioxidant. Resveratrol is a substance that fights against free radicals that cause oxidative damage to your body which is associated with certain diseases, including increasing the risk of developing depression and anxiety disorders.
Other than resveratrol, red wine is also rich in flavonoids. Flavonoids are a group of phytonutrients that act as powerful antidepressants.
15. AVOCADO
Avocados are a good source of vitamin K and folate. Studies have shown that they have potent anti-depression properties and improve your nervous system’s functioning.
16. BERRIES
Dark berries like strawberries, blueberries, and blackcurrants have high anthocyanin concentrations. Anthocyanin has been proven to be effective in alleviating depression and anxiety.
17. BANANAS
Bananas contain potassium which regulates the body’s fluid balance, helps maintain the brain’s electrical activity and keeps your nerves functioning properly. Low levels of potassium in the body contribute to depression and anxiety. This highly nutritious fruit also comes packed with Serotonin, a critical hormone that works as a neurotransmitter and has excellent mood-balancing properties.
18. CITRUS FRUITS
Citrus fruits, especially lemons and limes, are one of the major natural sources of vitamin C. Vitamin C is a powerful antioxidant and is found effective in reducing the symptoms when given to people with depression.
19. PINEAPPLES
Pineapple is a delicious tropical fruit loaded with Tryptophan, almost 10 mg in each cup. Tryptophan is proven to boost serotonin production in our body and thus helps in fighting mental ailments like depression.
20. CINNAMON
Cinnamon is a spice that is used in many sweet dishes and beverages. It contains a compound called cinnamaldehyde which is known to have anti-inflammatory and antidepressant properties.
21. TURMERIC
Curcumin is the compound that gives turmeric its bright yellow color. Research shows that curcumin stimulates the production of Serotonin, a hormone that helps regulate mood.
22. DARK CHOCOLATE
Dark chocolate comes packed with Omega-3 and 6 fatty acids and magnesium, and low levels of these crucial nutrients are associated with an increased risk of depression and anxiety.
23. COFFEE
Coffee is a popular beverage consumed around the world. It is loved for its energizing and mood-boosting effects. Coffee contains caffeine, a stimulant that acts as an antidepressant.
CONCLUSION
Researchers have found that eating a variety of foods can help prevent depression. The 23 types of food we mentioned above all help in one way or another when it comes to reducing depression. They can also improve your mood and make you feel more energized.