Experts agree that food is an important aspect of your overall treatment and should not be thrown in the back-burner. While studies have not found particular diets and foods that can help treat depression, they do point out that certain foods can help manage depression. Here are 8 foods that can help manage depression.
Nuts
Nuts help fight against depression, especially walnuts, as they are a rich source of omega-3 fatty acids. Walnuts are protein-rich, which helps regulate your blood sugar level too. Other nuts like brazil nuts, cashews, and hazelnuts can be helpful as they contain omega-3 fatty acids. A study showed that people who consumed ¼ cup of walnuts every day had 26% less depression than those who didn’t. If you want to grab a snack, choose nuts as these will boost your mental health.
Fish
Certain types of fishes help manage depression because they contain high amounts of omega-3 fats. Fish that have been wild-caught are a rich source of omega-3 fats. Some examples of fishes include trout, salmon, tuna, mackerel, and sardines. Fish can help improve your brain health and help serotonin function effectively. Serotonin is a neurotransmitter that is important in mood regulation.
Poultry
Turkey and chicken are both fantastic sources of lean protein. Lean protein is beneficial in stabilizing your blood sugar levels, which helps you stay in a good mood. Chicken breasts and turkey are both great sources of tryptophan, which boosts your mood to be regulated. Moreover, it helps you get better sleep, which can help in the treatment of depression. You should try and include chicken and turkey in your weekly meals, so your tryptophan intake increases.
Vegetables and fruits
Vegetables and fruits are foods that can help manage depression. Dark leafy vegetables have shown to improve overall mood as they contain alpha-linolenic acid or ALA. Vegetables contain high amounts of nutrients like folate and fiber. Fruits such as berries contain antioxidants that help repair cells, and they are beneficial to help fight depression. Apples are great sources of fiber and antioxidants so they can help stabilize your mood.
Beans
The mood is affected by blood sugar; whether it rises or dips suddenly. Beans can help stabilize blood sugar levels. They are high in fiber, folate, and protein. Chickpeas or garbanzo beans are high in folate. Folate is useful for blood cell production, RNA, DNA, and metabolizing proteins. Half-cup of garbanzo beans in daily can provide you with a daily recommended value of folate.
Probiotics
Probiotics can help manage depression. Probiotics can be found in foods such as kimchi, yogurt, miso, tempeh, sauerkraut, tofu, and kombucha. Probiotics help reduce inflammation in your body, which can further reduce depression and increase the neurotransmitters that help you feel good.
Seeds
People suffering from depression can eat seeds such as chia seeds and flaxseed as these help fight depression. These seeds are excellent sources of omega-3 fatty acids and so consuming these as snacks can prove beneficial to help you feel better. Squash seeds and pumpkin seeds also help increase tryptophan in your body. Tryptophan aids in serotonin production, which can help regulate your mood.