Did you know that foods you eat, eating habits meal planning can play a large role in combating depression? Certain foods can even contribute to the worsening of symptoms (almost all processed foods), while natural and well-planned diet can help you a lot on your journey of recovery. Here is a list of those foods which have proven helpful in depression treatment.
Other foods with this mineral include brown rice, sunflower seeds, and seafood.
Walnuts are one of the richest plant sources of omega-3 fatty acids, and numerous studies have demonstrated how omega-3 fatty acids support brain function and reduce depression symptoms.
2. Leafy Greens
They’re full of folate, which your brain cells need to work well and which may help protect against depression. This vitamin, also known as B9, is usually added to some foods like pasta and rice. You can also get it from lentils, lima beans, and asparagus.
They’re full of beta-carotene, which you can also get from pumpkin, spinach and sweet potatoes. Studies have linked this nutrient to lower levels of depression.
4. Avocado (Oleic Acid helps your brain)
Avocados are power foods because they contain healthy fat that your brain needs in order to run smoothly. Three-fourths of the calories of an avocado are from fat, mostly monounsaturated fat, in the form of oleic acid. An average avocado also contains 4 grams of protein, higher than other fruits, and is filled with vitamin K, different kinds of vitamin B (B9, B6, and B5), vitamin C, and vitamin E12. Finally, they are low in sugar and high in dietary fiber, containing about 11 grams each.
They are good for my mood because the body digests them slowly, which stabilizes blood sugar levels. They can help assists in evening out your blood sugar levels. You can eat on top of a salad, and they can help help you eliminate craving for bread and other processed grains.
6. Berries - highest antioxidant foods available
Blueberries, raspberries, strawberries, and blackberries are some of the highest antioxidant foods available. Antioxidants are like DNA repairmen. They fix your cells and prevent them from getting cancer and other illnesses, helping fight depressive moods, too.
7. Apples: Rich in antioxidants and fiber
Like berries, apples are high in antioxidants, which can help to prevent and repair oxidation damage and inflammation on the cellular level. They are also full of soluble fiber, which balances blood sugar swings.
8. Seafood (clams and mussels)
These seafood are a good source of B-12. Some studies say that people with low levels of the vitamin are more likely to have depression. 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.
This and other fish like herring and tuna are high in polyunsaturated fats. One type of these fats, called omega-3 fatty acids, 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 the mood disorder.