7 Best Food That Will Help You Beat Depression

Photo by Jen P. on Unsplash

Let’s not mince words: your gut and brain are inextricably linked. Your outlook and outcome are determined by what you consume!

Do you know that depression affects over 267 million people globally and is the main cause of disability? The frequency of depression is increasing at an alarming rate.

The foods you eat can help you overcome depression and minimize its effects. Nutrition, in addition to drugs, is a practical way to treat mental illnesses. According to PubMed, the Mediterranean diet is linked to a lower risk of depression when compared to western-style cuisine.

In this post, I’ve compiled a list of the top 7 therapeutic foods that can help you recover from anxiety and sadness.

Let’s go!

7 Essential foods for mental health

  1. Nuts

Research has been conducted to determine the relationship between nuts and the brain. Surprisingly, studies suggest that consuming nuts daily improves cognition, learning, memory, and other important (functions).

Nuts are a great source of vitamins and minerals. They are high in proteins, lipids, vitamins, calories, and fibers, which are necessary for good health. When consumed in moderation, these nuts can reduce a person’s predisposition to depression and anxiety.

Nuts such as almonds, salmon, and walnuts contain omega-3 fatty acids, beneficial to overall brain function. According to a Harvard Health post, omega 3 fatty acids can easily find their way into the brain and interact with mood-regulating chemicals. As a result, they’ve become an important part of doctors’ treatment plans for individuals with a mental disorder.

2. Whole Grains

When you’re going through a depressed episode, you’re more likely to eat the wrong foods. You have no choice but to eat refined carbs like potato chips, doughnuts, pizza, or cheese when you feel hopeless and bitter. It’s far easier to be seduced by the comfort and pleasure these meals provide.

However, these refined foods cannot provide your body with the proper amounts of fiber, antioxidants, and vitamins. Whole grains aid in the regulation of serotonin levels in the body. Whole grains are also high in tryptophan, which aids in releasing serotonin, a key hormone affectionately known as “the feel-good hormone,” according to the study. Serotonin has been discovered to assist in stabilizing mood and boosting happiness levels.

So, to make the necessary changes, you must avoid high-carb foods that may aggravate your current condition. Oats, millet, brown rice, and buckwheat are all rich sources of whole grains.

3. Yogurt

Another dietary therapy discovered that could help you recover from depression is yogurt. It contains probiotics, which are healthy microorganisms that are good for gut health and mood.

Lactobacillus is a specific probiotic that, when taken in a balanced proportion, has a significant impact on the brain, first by the amount of effect it has on a metabolite found in the gut. Researchers at the University of Virginia School of Medicine conducted experiments on mice and observed that when lactobacillus levels in the animals decreased, depression symptoms increased and vice versa.

Yogurt high in calcium and low in fat has a larger chance of reducing anxiety, depression, and mood swings. However, while having one cup of yogurt at a time won’t produce the intended results, consistency and a consistent-but-reasonable amount will.

4. Bananas

Bananas! They’re delicious, but they’re also good for your mood!

According to a study, bananas are high in vitamin B, vitamin C, potassium, and magnesium, all of which are beneficial to a healthy mind and body.

The level of potassium in your body decreases when you are anxious. As a result, potassium is required, relieving anxiety and replacing potassium loss.

Bananas also contain vitamin B6, which is a type of B vitamin. By converting the tryptophan in bananas to serotonin, this group of vitamins is completely responsible for raising a low mood. However, eating one banana is not the same as eating many bananas; a steady supply of bananas is required. It’s a wonderful antioxidant high in fiber and is used to treat depression, anxiety, mood disorders, and sleep problems.

Adding bananas to your diet is one method to make bananas a part of your everyday routine.

5. Berries

Berries are small, spherical fruits with a variety of colors. They are nutrient-dense and contain various nutrients that support physical and mental wellbeing.

What matters is that this fruit will balance neurotransmitters in your brain, regardless of whether it is sweet or sour. Furthermore, blueberries are delicious and contain a high amount of antioxidants.

Antioxidants assist brain cells, or neurons, communicate with one another, resulting in clear information transmission inside the cells. These antioxidants are also necessary for preventing inflammation and depression.

Consumption of sweet berries has also been shown to help prevent and alleviate anxiety. When you’re stressed, your brain naturally desires sugar so that you might reach for sugary meals. On the other hand, Berries are low in calories and high in vitamin C and fiber, so eating them instead of sweet foods will help your brain work at its full potential.

6. Green tea

Tea is necessary for a better mood and diminished mental instability. There is growing evidence linking tea consumption to enhanced brain and mental health. Tea affects not only mood but also intellect.

Tea has the symbolic impact of lowering cortisol, a stress hormone, lowering the danger of depression and throbbing during panic attacks. Tea has been shown to reduce anxiety by making you calm and relaxed. However, the inclusion of antioxidants like epigallocatechin gallate (EGCG) and an amino acid called theanine is thought to be responsible for green tea’s effect. Surprisingly, theanine boosts the production of neurotransmitters like serotonin and dopamine, which are responsible for good moods.

More specifically, the caffeine in this tea has improved mood and cognitive abilities by increasing neuronal activity and allowing the mind to stay awake.

7. Dark Chocolate

Even though fundamental nutrients are necessary for good health, chocolates have a lot of healing properties. Chocolate is an exception to the rule that people should avoid sugary diets. Chocolates, in general, include super-cool, amazing nutrients that help to promote brain health. On the other hand, dark chocolate outperforms milk chocolate in terms of appropriateness.

Flavanols, acylethanolamines, and phenylethylamine are found in dark chocolate and are responsible for improving mood, reducing anxiety, and increasing dopamine and serotonin levels in the body. More importantly, psychoactive chemicals like cannabis help maintain mental and physical wellbeing. When combined with the company of endorphins, Dark chocolates work to improve the body by lowering stress levels.

They’re chock-full of nutrients that help to reduce inflammation and promote wellbeing. Furthermore, excessive intake can negate the benefits of chocolate consumption. The difference between milk and dark chocolate is that dark chocolate has more cocoa. As a result, eat more dark chocolates with higher cocoa content.

Conclusion

Your mood can be controlled by food! If you’re suffering from anxiety, despair, or mental instability, you should watch your food. It helps to reduce symptoms by producing hormones that promote happiness and heal the psyche.

Integrating mechanisms that will foster and establish you mentally is the most crucial component of your healing process. What are your plans for incorporating these meals into your daily routine? Which one suits you best? In the comment section below, drop your thoughts on this!

Take notice that eating these foods will not result in an immediate transformation; instead, be patient with each step. Consume more antioxidant-rich foods to improve your health.

How have your eating patterns affected your mental health? Share your answers in the comments section!

P.S: I’ve got enthralling posts on my linkedIn page. Connect with me for more helpful posts!

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