Depression is one of the most common mental health problems affecting many people around the world. There are various forms of depression, and they can affect an individual’s behavior and physical health. Several studies suggest that certain nutrients in food play an important role in fighting depression. Researchers have identified several food items that can help with depression and improve an individual’s general mental health. Below, we’ve listed various foods that can help relieve depression.
Antioxidants
It is believed that free radicals in the body have a role to play in causing depression. Antioxidants that are found in food can help fight them. This in turn helps to fight the symptoms of depression. Some of the foods rich in antioxidants are broccoli, carrots, peaches, pumpkin, spinach, tomatoes, nuts, seeds, sweet potato, kiwi, pepper, and green tea.
Good carbohydrates
There are certain food items that have ‘good’ carbohydrates. They are complex carbs that have a number of health benefits. They produce a chemical called serotonin that can help to improve one’s mood and thus fight depression. Good carbohydrates are found in whole grains, legumes, and fruits like apple.
Omega-3 fatty acids
Omega-3 fatty acids are found in fish like tuna, sardines, herring, and salmon. They are also abundantly found in nuts like walnuts and almonds. Apart from food, they are also available as food supplements. Studies have shown that consumption of omega-3 fatty acids helps to reduce anxiety levels in those who suffer from depression.
Protein-rich food
Food that is rich in protein can help in boosting the level of serotonin in the brain. This is good for overall mental health and to improve one’s mood. Food rich in protein like turkey, chicken, yogurt, beans, low-fat cheese, chickpeas, and pumpkin can be included in the diet.
Leafy greens
Vegetables are good for improving mental health. Leafy greens like spinach, kale, collard greens, watercress, and Brussels sprouts have omega-3 fatty acids. They are also rich in folate content that can help in improving the mood of a person.
Selenium
Low levels of selenium in the body can lead to a bad mood. Eating food rich in selenium can improve a person’s mood and help in fighting depression. At least 55 micrograms of selenium should be consumed every day. Selenium is found in beans, seafood, low-fat milk, lean beef, skinless chicken, Brazil nuts, and whole grains.
Avocado
Avocado is known to be power food. It has a number of nutrients that include healthy fats, namely oleic acid that is good for the brain. Proteins, vitamin B, vitamin K, vitamin C, and fiber are also present in this particular fruit . This makes it an excellent food option to improve one’s mental health.
Mushroom
Mushroom is an excellent food for those who need their mental health to improve. Mushrooms have good bacteria that aid digestion and work like a probiotic. This helps in producing serotonin that is good for the brain. Mushrooms also help in lowering blood sugar levels and improving the mood, thus helping those having depression.
Those suffering from depression can include all the food items mentioned in this article to improve their mental health. These foods help in the overall improvement of mental health and can be particularly helpful in fighting depression.
In addition to these foods, Prozac, Cymbalta, and LATUDA® can also help manage depression.
LATUDA®
LATUDA® can be taken once a day. It is used for treating bipolar depression in children, teens, and adults. Some side effects of LATUDA® include drowsiness, dizziness, lightheadedness, nausea, shaking, and weight gain.
Prozac
It is used to treat major depressive disorder, panic attacks, obsessive-compulsive disorder, panic disorder, and bulimia. The side effects of Prozac can be sleep problems, headache, dizziness, tremors, weakness, and upset stomach.
Cymbalta
Cymbalta is used to treat major depressive disorder and general anxiety disorder. Some common side effects are drowsiness, nausea, constipation, loss of appetite, dry mouth, and increased sweating.