Depression is a serious mental health issue that affects millions of people worldwide. While there is no specific dietary cure, certain foods have been proven to help alleviate symptoms of depression. These foods contain vital nutrients that can help balance brain chemistry and promote mental well-being. Following are five foods that can help with depression.
Omega-3 Rich Foods
Omega-3 fatty acids, found in foods like fish, walnuts, and flaxseeds, have been linked to reduced symptoms of depression. These fats are essential for brain health, as they can increase the production of brain chemicals such as dopamine and serotonin, which are often low in people suffering from depression. Incorporating more Omega-3 rich foods into your diet can thus be a simple yet effective way to combat depression.
Probiotic Foods
Probiotics are beneficial bacteria that help maintain a healthy gut. There is growing evidence of a connection between gut health and mental health, known as the gut-brain axis. Foods rich in probiotics such as yogurt, sauerkraut, and kimchi can promote a healthy gut flora, which in turn, can help alleviate depressive symptoms.
Lean Proteins
Lean proteins such as turkey, chicken, and eggs are high in an amino acid called tryptophan, which can help increase serotonin levels in the brain. Serotonin is a neurotransmitter that affects mood, sleep, and appetite, and low levels of it are associated with depression. Boosting your intake of lean proteins can therefore help regulate your mood.
Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are rich in folic acid, a type of B vitamin that has been linked to depression when levels are low. These vegetables also contain other vital nutrients such as magnesium and vitamin K, which can further contribute to mental well-being.
Berries
Berries, including strawberries, blueberries, and raspberries, are rich in antioxidants which can help reduce inflammation in the body, including the brain. Chronic inflammation is thought to be one of the root causes of depression. Berries are also high in natural sugars, which can provide a healthy energy boost and help combat depressive symptoms.