Undoubtedly depression affects a large number of people and can have life-altering consequences. While counseling and medical treatment can frequently help alleviate symptoms, lifestyle changes such as a nutritious diet can also help improve a person's mental well-being.
Here are 10 foods that can help promote mental well-being:
Avocados are as flavorful as they are healthy, whether smeared on toast or blended into your absolute favorite guacamole. Avocado is the only fruit containing monounsaturated fatty acids and nearly 20 minerals and vitamins, including B6, C, E, and K vitamins, as well as folate, magnesium, lutein, and potassium.
Avocados are also good for the heart. They may stave off osteoporosis and can promote healthy vision if you suffer from depression.
Avocados also constitute tryptophan, a serotonin precursor, which can aid in the promotion of a positive attitude and general well-being.
It's a good idea to eat walnuts if you're depressed. Walnuts are high in antioxidants—they contain more antioxidants than every other nut. This is because of their high levels of melatonin, polyphenols, and vitamin E. They also have a higher concentration of omega-3 fatty acids than other nuts.
Walnuts can also help to reduce inflammation, which might help to alleviate stress and depression. They also create a healthier gut, which can help you feel better and have more energy.
Although spinach and depression seem like an odd pairing, leafy greens like kale, lettuce, collards, and baby spinach have innumerable mental health benefits.
According to studies, people who eat leafy greens live healthier and more productive lives. They are much less likely to suffer from depression than those who don't.
Leafy greens help the body defend itself against the development of cancerous cells by preventing the transformation of healthy cells into cancerous ones. These foods fight all types of inflammation, including brain inflammation, linked to severe depression.
Sweet potatoes are high in magnesium, which could help you relax and feel less stressed. According to some studies, magnesium deficiency has been linked to higher levels of depression.
In addition, magnesium deficiency has been linked to insomnia. Because sleep issues and depression are often linked, it's critical to get adequate amounts of magnesium in your diet daily.
Antioxidants in blueberries help shield your body from free radicals, which can harm your cells. They also help the brain's cognitive function.
They may also help to lift your spirits if you're suffering from depression. Berries seem to have effects similar to valproic acid, a mood-stabilizing drug that aids in emotion regulation.
Anthocyanin, an antioxidant flavonoid found in blueberries, has been linked to a lower risk of depression and inflammation.
Finally, they are rich in vitamin C, which may help alleviate the negative effects of stress.
Like most of the foods mentioned above, dark chocolate has high levels of antioxidants. Some studies have demonstrated that cocoa has, in fact, higher levels of antioxidants than any other fruit.
As such, it improves brain function, reduces the risk of heart diseases, and protects the skin from harmful UV rays.
To top it all, a particular 30-day clinical trial found that eating dark chocolate regularly elevates mood. However, before indulging in it, remember to do it in moderation to avoid potential side effects.
Salmon also contains antioxidants—specifically astaxanthin—that protect the nervous system and the brain.
It also helps to reduce inflammation. As previously mentioned, inflammation causes depression and a host of other illnesses such as cancers, heart diseases, and diabetes, which can increase the risk of or exacerbate depression.
Apart from antioxidants, oysters also contain omega-3 fatty acids linked to general health and well-being.
They also have exceedingly high zinc, selenium, copper, manganese, proteins, vitamin D, and vitamin B12, which boost immunity.
Mushrooms' chemical composition is well known for opposing insulin, lowering blood sugar levels, and elevating mood.
Apart from these benefits, they promote the growth of healthy gut bacteria—function as probiotics.
It's important to note that because the human gut's nerve cells produce about 90 percent of serotonin—a vital neurotransmitter that keeps people sane—prioritizing intestinal health is critical to lowering depression.
These contain alpha-lipoic acid and folic acid, which as essential in combating depression. Research has shown that people with folate deficiency are more likely to acquire depression.
In essence, folic acid inhibits the production of homocysteine—which is notorious for inhibiting the production of essential neurotransmitters such as dopamine, norepinephrine, and dopamine.
Indeed, diet can help alleviate depression or depressive symptoms. However, it can't magically or immediately cure depression. And so, if you have depression, or struggling with mental health issues, be sure to reach out to a mental health specialist.