According to the World Health Organization (WHO), depression is a common mental disorder that affects more than 300 million people around the globe, regardless of age. It is also considered to be one of the leading causes of disability worldwide. Constant feelings of intense sadness which includes feelings of being helpless, hopeless, worthless, along with a loss of interest are some of the symptoms associated with clinical depression. It can last for several days to weeks and will directly impact daily life, decreasing a person’s ability to function.
Depression also leads to a variety of emotional and physical problems. Today, we will talk about some mood-stabilizing foods that you can include in your depression diet to aid in reducing symptoms of depression:
1. Fish
Omega-3 fats help boost the production of serotonin, and serotonin directly affects our mood. Fresh oily type fish like anchovy, mackerel, salmon, trout, and tuna are great to eat and should be included in your depression diet because they contain substantial amounts of omega-3 fats. Not only does eating fish high in omega-3 improve your mood, but it is also good for your heart, an added bonus if you ask me.
2. Vegetables
Broccoli, carrots, tomatoes, and spinach are only to name a few of the many vegetables that help alleviate symptoms of depression. These vegetables contain antioxidant properties that help fight free radicals that harm our bodies and brains, leading to depression. Beta-carotene, vitamin B12, vitamin C, and folate are only to mention a few of the beneficial nutrients found in these vegetables that help alleviate the damage caused by free radicals.
3. Fruits
Consuming fruits is another mood-stabilizing food that will lessen symptoms of depression. Fruits like avocados (yes they are considered part of the fruit family), apples, blueberries, strawberries, peaches, oranges, and grapefruit are great for snacks while also packing a variety of beneficial characteristics. Just like vegetables, fruits contain nutrients and antioxidants that boost your mood and support proper brain function while fighting against free radicals that do harm to the body. Avocados are high in dietary fiber and also contain healthy fats our brains need to function properly.
4. Nuts
Almonds, brazil nuts, walnuts, cashews, and hazelnuts are only to mention a few of the many types of nuts that have antidepressant properties. Packing a combination of omega-3s, vitamins, and minerals nuts contain a powerhouse of protection against thyroid problems, cognitive decline, and depression. Particularly, a study shows that there is a link to low selenium and poor moods. Brazil nuts, for instance, contain high selenium content and are recommended to consume no more than 2 a day.
5. Beans
Beans contain a good source of protein and mood-stabilizing fiber. They are great to eat, leaving you full while improving your mood. Beans help in maintaining and stabilizing blood sugar levels which directly affect our mood. They also contain folate, a mineral that helps the body detox and create new cells. Chickpeas (garbanzos), pinto, and black beans are to only mention a few types of beans that help fight symptoms of depression. As an added benefit, beans are also considered to be a weight-loss food that fights diabetes and curves or mitigates craving for unhealthy sugary food.
These are only to mention 5 foods that help alleviate symptoms of depression. Eat healthy by consuming these brain and body-friendly foods, and seek the advice of a healthcare professional for specific dietary requirements.
