Best Foods to Fight Depression

BEST FOODS TO FIGHT DEPRESSION – 12 Must Have Ones

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Depression is considered as one of the biggest causes of several diseases. Depression can disrupt mental health, daily work, even in extreme cases, making people not want to live anymore. While mental health problems are still considered taboo in some countries, it’s time we recognize depression as a serious health disorder like other illnesses and start talking about it.

Poor lifestyles can contribute to depression. Therefore, some healthy habits are proven to help overcome the symptoms of depression. One healthy habit that is still often ignored by many people is to maintain a good and proper diet.

Health experts agree that certain nutrients not only can improve your mood but also can help increase energy levels, improve mental focus, and even combat inflammation in the brain. Find out the best foods to fight depression from the review below.

 

12 Best Foods to Fight Depression

 

Healthy food to fight depression

 

What you eat will not only affect the health of your body but also affect the ups and downs of your mood. For example, too much sugar intake, rice, bread, or pasta can actually damage your mood – inversely proportional to what we believe so far.

“There is no specific food known to be effective against depression,” said Marjorie Nolan Cohn, RD, CDN, national spokesman for the Academy of Nutrition and Dietetics as well as an author of The Belly Fat Fix and Overcoming Binge Eating for Dummies, reported by Medicine Net.

The best thing you can do is eat healthily, Cohn explained. A healthy and balanced diet overall, which provides all the essential nutrients for the body, can help a lot when someone is struggling with depression.

 

Also read: Overcome Depression by Sleeping

 

Foods that must be consumed to overcome depression

Because what you eat affects your mood, you must aim your daily food choices on the types of foods that work to improve your intestinal health. The reason, microorganisms that live in your stomach produce so many nerve chemical compounds. These neural compounds made from good bacteria play a role in building mood and other nerve functions. So, balancing intestinal bacteria through the consumption of probiotics such as Lactobacilli and Bifidobacteria helps improve mood.

For the sake of “eating to be healthy”, consume epigenetic foods that promote general health, improve sleep quality, and improve your mood. For example, serotonin is a happiness hormone that can help you be more energized and sleep better. Eat foods like Arabic beans, rich in tryptophan, which is a pioneer of serotonin.

 

Balance your mood and prevent depression by eating these following foods as well:

1. Dark green leafy vegetables

Best foods to fight depression

According to a new study published in JAMA Psychiatry, major depression has been linked to brain inflammation. Green vegetables are very important because they contain enormous amounts of vitamins A, C, E, and K, as well as minerals and phytochemicals.

In addition, free radicals produced in our body contribute to cell damage, aging, and organ dysfunction. Studies show that the brain is vulnerable to free radical damage. Antioxidants such as beta carotene and vitamins C and E function to fight the effects of free radicals. Antioxidants have been proven to bind to free radicals and take over their negative effects.

Although there is no way to stop free radicals completely, we can reduce their damaging effects on the body by eating foods rich in antioxidants as part of a healthy diet, for example by adding broccoli, spinach, asparagus, or kale to your daily diet.

 

2. Walnuts

Best foods to fight depression

Walnuts are not only good for healthy snacks but are also proven to maintain cognitive acuity thanks to their alpha-linolenic acid. Alpha-linolenic acid is an essential omega-3 fatty acid that is useful for improving brain function and managing depressive symptoms.

Besides being rich in omega-3s, walnuts also contain high selenium. Several studies have shown a link between selenium deficiency and depression. Several other additional studies have also shown that adequate selenium intake can reduce depressive mood symptoms.

A number of polyphenols contained in walnuts are also proven to prevent memory loss. Walnuts can even reverse signs of brain aging.

 

3. Avocados

Best foods to fight depression

Avocados contain healthy fats that your brain needs in order to function perfectly. Three-quarters of the total calories of avocados come from fat, which is mostly saturated fat in the form of oleic acid.

Enriched by glutathione, a substance that specifically blocks the absorption of certain fats in the intestine that cause oxidative damage, avocados also contain lutein, beta carotene, vitamin K, vitamin B (B9, B6, B5), vitamins C and E12, and more folate compared to other fruits.

Avocados in general are also rich in protein (4 grams), higher than other fruits. High protein food sources are rich in the amino acid tryptophan, which can help increase the production of serotonin as a mood-regulating hormone. Try to include good sources of protein, such as avocados, in your diet several times a day, especially when you need to clear your mind and increase your energy. But, don’t forget to calculate the portion.

 

Also read: BEST Vitamins and Supplements for STRESS

 

4. Berries

Best foods to fight depression

Berries – Strawberries, raspberries, blackberries, blueberries – are one of the families of fruits that contain the highest antioxidants, but blueberries are ranked first in this family. Blueberries are enriched by antioxidant anthocyanins which have been linked to cognitive acuity. In addition, blueberries, as well as other berries, are rich in vitamin C which is believed to effectively combat stress and reduce blood pressure.

In a study published in the Journal of Nutritional and Environmental Medicine, patients who had been given antioxidant treatments for two years had depression scores that were significantly lower than those treated with placebo.

 

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5. Garlic and onions

Best foods to overcome depression

Garlic is enriched with a number of powerful antioxidants. These chemicals neutralize free radicals and can reduce – even help prevent – some damage caused by free radicals, over time. One of them is allicin, which has been linked to the prevention of heart disease, even the common cold. Because stress and depressive moods weaken the body’s immunity, garlic needs to be included in your daily diet in order to strengthen your immune system.

Garlic and all other onion families (onions, onions, leeks, chives/leeks, leeks) have also been linked to a reduced risk of several types of cancer, especially cancers of the digestive tract. These vegetables also contain anti-inflammatory flavonoids that contribute to their anti-cancer properties.

 

6. Tomatoes

Best foods to help with depression

Tomatoes contain a lot of folic acids and alpha-lipoic acid. Both are good for dealing with depression. According to research published in the Journal of Psychiatry and Neuroscience, many studies show an increased incidence of folate deficiency in patients with depression. In most studies, about one-third of depressed patients lack folate.

Folic acid can prevent excess homocysteine – which limits the production of important neurotransmitters such as serotonin, dopamine, and norepinephrine – from forming in the body. Alpha-lipoic acid helps the body convert glucose into energy, and is therefore effective in stabilizing moods.

 

7. Apple

Best food to fight depression

Like berries, apples are high in antioxidants which can help prevent and repair oxidative damage and inflammation at the cellular level. Apples are also enriched by soluble fiber which balances the ups and downs of blood sugar levels.

 

8. Tea

Best food to fight depression

Although high in caffeine, green tea is also enriched by the amino acid theanine which can protect you from several types of cancer and improve mental performance. Drink twice a day.

If green tea isn’t your favorite, try brewing warm chamomile tea before bed. In addition to its calming effects, chamomile has been shown to significantly reduce the risk of anxiety symptoms. Warm chamomile tea also helps you sleep better.

 

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9. Chocolate

Best food to fight depression with

Chocolate has a variety of healthy antioxidants and has been shown to have an indisputable link with mood swings – especially to deal with depression.

Dark chocolate, in particular, is known for lower blood pressure, adding a calm sensation in you. Dark chocolate is enriched by polyphenols and flavonols – two important types of antioxidants – more than some fruit juices.

 

10. Mushrooms

Best foods to fight depression with

There are two reasons why edible mushrooms are good for your mental health. First, the chemical compounds in mushrooms that fight insulin, can help to reduce blood sugar levels and balance your mood.

Second, the edible mushroom is enriched by probiotics that support the ecosystem of good bacteria in the intestine. Because nerve cells in the intestine produce 80-90 percent of the body’s serotonin, it is a wise step to always pay attention to our digestive health.

 

11. Fish

Foods that fight depression

Fish species such as mackerel, salmon, tuna, and sardines are the best sources of omega-3 fatty acids which play an important role related to brain function. A study published in the Journal of Epidemiology and Community Health found that eating more fish will reduce depression.

 

Also read: FISH OIL FOR SCHIZOPHRENIA

 

12. Turmeric

Best food to fight depression

The active ingredient in turmeric has strong anti-inflammatory and antioxidant properties. A study published by the Journal of the American Medical Directors Association shows curcumin is effective in reducing symptoms of depression.

 

Also read: The Pros and Cons of Taking Antidepressants

 

 

Conclusion

Symptoms of physical health disorders are often more obvious than mental health disorders. But both are equally related to nutrition in the food we consume every day. Therefore, it is important to ensure that various foods that we eat are beneficial for mental health as well.

Since depression is a serious mental disorder, having a healthy and balanced diet takes many roles to reduce the level and intensity of depression.

I hope the list of foods to fight depression above is useful to you.

If you enjoy reading this post, please leave a comment below and remember to share it on your social media and or to your family and friends. Also, let me know if you have other suggestions that we can add to the list. 🙂

Stay safe, happy, and healthy!

Ferra

 

 

 

 

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Thank you for reading today’s topic: BEST FOODS TO FIGHT DEPRESSION – 12 Must Have Ones

18 thoughts on “BEST FOODS TO FIGHT DEPRESSION – 12 Must Have Ones

  1. This is helpful info. Sadly, depression hits so many people, myself included. It’s so good to know that we can be proactive in making positive changes in our diet and lifestyle to make a difference. What we eat has a big impact on our mental and physical health. Thanks for a great post!

  2. Hi Ferra

    I am really glad to have found your article on the best foods to fight depression. I was really expecting to find a list of boring foods but it’s really refreshing to find that most of the foods on your list are actually things that I enjoy!

    It’s sometimes difficult to find berries during the winter but now that they are more readily available I am definitely going to make them my fruit of choice. I’m obviously glad to see chocolate on the list. The best news was to find Turmeric on your list. I have actually been considering taking more turmeric in my diet for an inflammatory condition in my ankle to to find it also helps depression is great news for me personally!

    Thanks again

    David

    1. Hi David,

      Glad you found this article useful. Thank you for your kind comment.

      I grew up in Indonesia, we don’t get berries unless we bought it from big supermarket and they are expensive. So I feel blessed that now I live in a country where I can find berries almost all year round.

      Chocolate is the best. I always make sure we have chocolate in the house. 

      I love using turmeric for cooking. After I gave birth to my baby via c-section, I bought turmeric tea. It helped me tremendously. I could walk around the house with far less pain after 3 days.

      Stay safe, happy and healthy!

      Ferra

  3. In futher discussion, Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems.

    This comes with alot of misfortune and hard time…I hope you learn from this article today on how to control depression

    1. Hi Evans,

      Glad you found this article useful. Thank you for your kind comment. I really appreciate you sharing your thoughts in this topic. Surely other readers will appreciate it too.

      Stay safe, happy and healthy!

      Ferra

  4. Hello there, athisvisban awesome article you have here. Depression is bad for the body, it affects your mood/ your mental state. It arouses certain behaviour that are unwanted in our daily living. However, this article reveals the kind of food that can be of help to a depressed person. these foods in my opinion are necessary for general body wellness. I eat much vegetables and I love it.

    Thanks for sharing.

    1. Hi there,

      Glad you found this article useful. Thank you for your kind comment.

      Stay safe, happy and healthy!

      Ferra

  5. Hello there, an amazing review you have got there on ” 12 best foods to fight depression”

    Depression is a killer disease, once you are there it is very difficult to get out of it. Thanks to the food you have discussed here that can help one with depression issue, I will recommend it to anyone I noticed with depression to avoid more complications with their health.

    1. Hi Lizzy,

      Glad you found this article useful. Thank you for your kind comment.

      Stay safe, happy and healthy!

      Ferra

  6. This was a beautifully written article, Ferra. So many people with depression are afraid to speak up about it, as they feel that society won’t take their condition seriously or label them as a “weak” or “feeble” person. Depression runs rampant in my family, is a real condition, and can have crippling, even fatal, effects. Thank you so much for addressing this issue and discussing foods that can help with the symptoms. God bless you!

  7. Thank you for sharing. I love posts about eating healthy and food is everything… There is only one food on your list that I personally would avoid … fish (I am on a whole food plant based diet–a choice I made to fight diabetes) Bad food choices led to diabetes and other ailments. Eating right has turned my health around.

    I just did a anti depression set last night with a Kundalini yoga course I own. It is amazing what yoga can do for your mood. There are many natural ways to help with mood. I am not a fan of big pharma and always try natural things to turn my health around… mental health being one. many blessings… Brian

    1. Brian,

      Thank you for your kind comment. I really appreciate it!

      Glad you enjoyed reading this article and you found it useful.

      I have a yoga app on my phone and I do meditation as well. Taking anti-depressant is a kind of a quick fix that will only worsen one’s conditions but for some people, certain anti-depressant works in helping with their depression or anxiety. I am like you. I choose the healthier path. 🙂

      Stay safe, happy and healthy!

      Ferra

  8. What a great post. A smart person once told me that foods that look like a brain help out the brain by providing nutrients that help your memory and your mood.
    This is a very well crafted article with research links and more.
    Thanks for all the great info.

    1. Greg,

      That’s right. Like walnuts. 🙂 It does look like brain.

      Thank you for your kind comment. I really appreciate it!

      Glad you enjoyed reading this article and you found it useful.

      Stay safe, happy and healthy!

      Ferra

  9. Good article. Great message you are placing forward here. It’s a great read and has useful information to learn from and to apply into one’s your life. Thank you.

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