The foods that we choose to eat have a profound effect on the way that we feel. Eating plenty of healthy foods is important, but there are also some specific diet choices that may help with depression as well as some foods that you may want to avoid. Let’s check out some foods that are good for depression, and some that it would be wise to avoid or limit in your diet.
Foods That May Help with Depression
Many people ignore diet choices when they are struggling with mental health issues, but it can be in your best interest to take nutrition into consideration. Just small alterations in your diet may help to alleviate or reduce some of the symptoms related to your depression.
Fish
A lot of people do not eat a lot of fish, but it can be a healthy (and tasty) addition to your diet. Oily fishes like salmon, mackerel, or sardines can be highly beneficial for people who suffer from depression. This is because they are high in omega-3 fatty acids.
Omega-3s are good for brain health and may help with the functioning and production of serotonin, which is good for mood and emotion regulation. In fact, people who eat more fish are less likely to experience any depression symptoms.
It is also very easy to add fish to your diet. Just try having salmon a couple of times a month or use fish instead of chicken in one of your favourite dishes. Your mental health will be grateful.
Nuts and Seeds
Nuts, like fish, contain omega-3 fatty acids. This is especially true for walnuts that are a fantastic choice for supporting brain health and are the richest plant source of omega-3s. People who eat walnuts are more likely to be energetic and optimistic and may have less symptoms that are associated with depression and negative moods. Walnuts can be added to salads and sauces, or you can just have them around to snack on during the day.
Flaxseed and chia seeds are fantastic sources of omega-3s as well. This can be an easy way to improve your mood by changing your diet. In addition, other seeds, like pumpkin seeds, can increase tryptophan which can help to produce more serotonin.
Beans
Beans are good for mood because they stabilize blood sugar levels. This is because they take time to digest due to the fact that they are high in protein and fiber. Blood sugar spikes and drastic drops can negatively impact mood. In addition, beans are a significant source of folate which is a B vitamin that can help you produce blood cells and metabolize proteins.
A great way to increase your bean intake is to snack on a little humus every few days. It may be high in calories, but it is healthy in moderation. This is especially true if you dip broccoli into it!
Chicken
Chicken is great meat because it is lean and can help to manage your mood by stabilizing your blood sugar. In fact, turkey can do the same thing. They also both have high amounts of tryptophan which can help in the production of serotonin that is great for providing you with a positive mood.
Vegetables
Your mother may have told you to eat your greens and you should listen to her because vegetables can be great for people who suffer from depression. Vegetables are high in fiber, folate, and other nutrients that can help with mood stabilization.
Dark leafy greens like spinach and kale are known as being some of the healthiest foods on the planet. These types of vegetables contain tons of vitamins including A, C, E, and K, and they are also a good source of ALA which is one of the primary types of omega-3s. Try adding spinach to your pasta dishes or change your iceberg or romaine lettuce our for kale.
Probiotics
Gut health has been linked with good mental health. It is healthy to have microorganisms living in your gut and they can help to produce brain chemicals that help you feel good and respond to stress in a manageable way. Probiotics include things like fermented cabbage (kimchi and sauerkraut), Kombucha, and Yogurt.
Fruit
An apple a day keeps the doctor away, and that goes for mental health doctors as well. Apples are high in antioxidants and soluble fibre and may help to regulate blood sugar levels. Berries are also extremely healthy and packed full of antioxidants that may help to improve mood in addition to helping to prevent illness.
You may think of avocados and tomatoes as vegetables, but they are actually fruits. Avocados contain healthy fats that are full of oleic acid. They are also full of protein, vitamin K, vitamin C, and several B vitamins.
Tomatoes contain lots of ALA and folic acid that can help to ward off depression. Folic deficiency may contribute to depression. It can also prevent too much homocysteine which restricts the production of serotonin and dopamine.
Mushrooms
Mushrooms have chemical components that can help to even out your blood sugar levels which, in turn, regulates your mood. They are also a probiotic which can improve gut health that correlates with mental health. This is because nerve cells within the gut produce a significant amount of serotonin. For this reason, many supplement companies, like Nature’s Happiness, provide supplements for their customers that include mushrooms as an ingredient.
Foods That May Make Depression Worse
In addition to all the wonderful foods that can help with your mood, there are several that can actually exacerbate depression. A lot of these options may be the first thing that you look for when you are stressed. However, they may have a negative effect on your mental health and well-being.
Sugar
Too much sugar is not good for your physical health, but it can also be bad for your mental health. It may be tempting to grab a soda when you feel fatigued in the afternoon or eat sugary cereal for a late-night snack, but it is best to limit your sugar intake if you want to improve your depression.
Keeping your blood sugars balanced can help to maintain a balanced mood. Sugar is in lots of foods and any of it can negatively impact your mental health.
Refined Grains
Refined grains are bad in the same way that sugars are. White rice, crackers, and white bread may be tasty, but they also may be contributing to your poor mental health. They also offer very little nutritional value. Instead, try to find 100 per cent whole grain options to replace the refined grains in your diet.
Alcohol
Alcohol may help you feel good temporarily, but in the long run, it can be detrimental to your mental health. First, many alcoholic beverages contain a load of sugar. In addition, alcohol can impair judgment and cause hangovers, drowsiness, and intoxication that can be harmful to your mental health.
Caffeine
That morning coffee may be the only reason you can get out of bed in the morning, but the caffeine doesn’t only wake you up. It can cause crashes in the day and leave you feeling drained both mentally and physically. Instead of drinking highly caffeinated beverages, you can opt to choose moderately caffeinated choices like green tea. Green tea can also be good for stress and anxiety because it contains theanine.
Conclusion
There are some changes that you can make to your diet today that may help to alleviate symptoms of depression tomorrow. It is important to note that a healthy diet will be the most effective when combined with regular exercise and sleep. In addition, depression also often requires treatment by a mental health professional. Speaking with a therapist can help you learn coping skills and reduce feelings associated with depression and other mental health conditions.
Marie Miguel Biography
Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health- related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with BetterHelp.com. With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.
