Do you know that foods that help with depression exist? Of course, they really exist. They are food that we eat almost on a daily basis but have no idea that they can be of help when we are depressed. So, if you are going through a lot that has led you into depression, worry no more you are on the right page.
Although, there’s no specific diet that’s been proven to relieve depression. Still, while certain eating plans or foods may not ease your symptoms or put you instantly in a better mood, a healthy diet may help as part of your overall treatment.
However, adding the right produce, nuts, and seeds to your diet may be a top strategy for good mental health.
The recommended diet is focused on fresh and whole foods that are high in nutrients. It also limited processed refined foods, sweets, and fried food, including junk food.
Healthy Foods That Help With Depression
Below are foods that can help you when you have depression, although not proven to alleviate depression, they will help you out just try them:
1. Brazil Nuts
Brazil Nuts are a snack rich in selenium, this nutrient helps which help protects your body from tiny, damaging particles called free radicals.
A study was conducted on young people and enough of this nutrient in their diets were more likely to be depressed.
The researchers couldn’t say that low selenium caused depression, though. Just one Brazil nut has almost half your daily requirement of the mineral so be careful to limit how many you eat. Other foods with this mineral include brown rice, lean beef, sunflower seeds, and seafood.
2. Clams and Mussels
Clams and Mussels are a good source of B-12. It may be that a lack of it causes a shortage of a substance called s-adenosylmethionine (SAM), which your brain needs to process other chemicals that affect your mood.
If you’re looking for other B-12 foods, try lean beef, milk, and eggs.
Another food on the list of foods that helps with depression is milk which is a good source of vitamin D. Depression may come in if you have very low levels of this nutrient in your body.
One Norwegian study found that people who took a vitamin D supplement were less depressed a year later than those who didn’t. Don’t like milk? Boost the D in your diet with enriched cereals and juices, and canned fish.
Carrots are full of beta-carotene, which you can also get from pumpkin, spinach, sweet potatoes, and cantaloupe.
A few studies have linked this nutrient to lower levels of depression. There’s not enough evidence to say that it can prevent the disorder, but it can’t hurt to get more in your diet.
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5. Vitamin D
Do you know that Vitamin D may help improve the symptoms of depression, according to a 2019 meta-analysis?
People obtain most of their vitamin D through sun exposure, but dietary sources are also important.
Foods that can provide vitamin D include oily fish, fortified dairy products, beef liver, and eggs. Supplements are also available for purchase in health food shops and pharmacies.
Seeds like flaxseed and chia seeds are wonderful additions to your diet if you struggle with depression and they work like magic. As with some other foods mentioned, these two types of seeds are great sources of omega-3 fats.
Are you a coffee lover or do you despise coffee? But do you know that it be of great help to you, if you are depressed? A jolt of caffeine can be a pick-me-up that helps you feel more motivated.
But if you have postpartum depression or panic disorder, some studies suggest that it might make your symptoms worse.
Other researchers say a cup of joe can lower your risk of getting depression, though they’re not sure why.
Turkey is mostly loved by everyone; seeing it as a remedy for depression is amazing. Turkey has the protein building block tryptophan, which your body uses to make serotonin. That’s a brain chemical that plays a key role in depression, researchers say.
In fact, some antidepressant drugs work by targeting the way your brain uses serotonin. You can get the same mood-boosting effect from chicken and soybeans.
Salmon as long as other fish like herring and tuna are high in polyunsaturated fats. After conducting research, researchers think the polyunsaturated fats can help you fight depression.
Omega-3 fatty acids as one of the fat in this fish may help brain cells use chemicals that can affect your mood.
A few small studies show that people who weren’t depressed had higher levels of omega-3s than those with mood disorders.
10. Leafy Greens
Leafy greens are packed with folate, which your brain cells need to work well and which may help protect against depression.
As a result of this food manufacturers in the U.S. add this vitamin, also known as B9, to enriched grains like pasta and rice. You can also get it from lentils, lima beans, and asparagus.
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As we all know beans are a great source of protein and fiber they can help to maintain stable and consistent blood sugar levels, which helps make them great depression-fighting food.
Additionally, beans help in minimizing the blood sugar spikes and dips that can affect our mood, beans are also great sources of folate.
Folate is a B vitamin that helps the body produce blood cells, DNA, and RNA, and metabolize proteins.
Different research linking to good mental health has been conducted and been has been found that microorganisms living in your gut, including probiotics, can play a key role in mood regulation.
This can be done by helping to reduce inflammation in your body, produce feel-good neurotransmitters, and affect your stress response.
In conclusion, we hear this most time “We are what we eat” This comes into play because our bodies interact with the foods we eat, and the choices we make each day can impact our body’s ability to function at its best.
So to live healthy, stronger, and safe we should be watchful and mindful of what we eat every day.
Although there is no specific food that has been proven to take away depression, we have given you plenty of nutrient-rich foods that can help keep your brain healthy.