Healthy foods to treat depression

Depression is a mental illness that directly affects your mental health as well as physical health. It affects your behaviour towards life, your moods, and encourages negative thoughts. You suffer from an elongated bout of grief, sadness, de-motivate yourselves towards achieving life goals, prefer to remain lonely and avoid spending time with family and friends, feel depressive all the time, suffer from sleep deprivation, headaches, fatigue etc.

In today’s modern era depression has become the most common term, 1 in 5 women and 1 in approximately 10 men suffer from depression. This medical illness does not only affects you mentally but it badly affects your physical fitness as well. Treating the depression with foods is pretty much comfortable for many people as, they feel good to have a good mood food, which helps in boosting mental health as well. My today’s post includes 5 best foods to treat depression because the nutrients they contain like Tryptophan, B vitamins, and Omega 3 fatty acids are very important for a healthier brain.

The healthier your brain is, the more you will feel good & happy. You can easily eat these foods in routine; don’t need to put any special effort to have it in your diet. If I talk about myself whenever I feel depressive I go for citrus fruits. So, now have a look which one is good for you too.

 

Dark Green Leafy Vegetables:

To remain healthy and fresh your brain needs certain nutrients which provide energy to your brain. Dark green leafy vegetables include special vitamins like A, B, C & K and minerals which help in treating depression, it also contains tryptophan, an essential amino acid which is the precursor of serotonin which helps in fighting inflammation in the brain. Proper in taking of this amino acid encourage your behavior positively, helps in improving mood trends, provide better sleep quality, and motivate towards a healthy lifestyle by adopting exercise habits etc.

Citrus Fruits – Good Mood Foods:

Citrus fruits are the very good source of treating depression it contains folate which helps in reducing stress and bring down your depression level.  Flavonoids in citrus fruits help in boosting intelligence and brain function by preventing it from neurodegenerative disorders. Therefore, if you take them in your daily dietary routine then you are less likely to experience depression as compared to the people who take them once in a week. Flavones and proanthocyanidins (powerful antioxidants help in removing radicals from cells) in citrus fruits are most effective in reducing symptoms of depression.

Berries – Nutritious Food:

Berries, most commonly used berries throughout the world are strawberries, raspberries, blueberries, and red- and blackcurrants are another great source of treating depression. These berries are highly rich in folic acid which helps in reducing the chances of depression.

Scientists report in the Journal of Agricultural and Food Chemistry that adding berries in our daily diet plan is great for the health of your brain and may also help to prevent age-related memory loss, Alzheimer’s disease and other forms of mental decline. As we all know that health benefits and nutritional goodness of berries are undeniable. These are also very rich in folate that helps in iron absorption in our cells and blood, potassium which helps us in maintaining normal blood pressure and mental health and prevent us from anxiety and depression and berries are also rich in carbohydrate.

There are so many ways to add berries in our daily diet plan like we can have berries as whole fruits, as a part of breakfast with cereals/oats, like jams, spreads, salads, desserts, cakes, ice creams, shakes, and smoothies.

Avocado – A Stone Fruit:

Avocado is truly a stone fruit for combating depression as, it contains folate and folic acid prevent developing homocysteine, a substance that can create trouble in delivering nutrients to the brain. It is also fully loaded with Omega-3 and amino acid ( Trptophan) which helps in treating depression effectively and repair neurotransmitters of the brain. Apart from it, avocado also contains 20 others essential minerals and vitamins with help in improving your brain’s health.

You can use it in your daily dietary routine by eating raw or by making a yummy smoothie, for your ease I am presenting one of the best smoothie recipes to cope with depression.

Avocado-Spinach Smoothie To Fight Depression:

Ingredient:

  • Baby spinach   ½ cup
  • Avocado          1 chopped
  • Banana           1 ripped
  • Milk                1 cup
  • Ice                 2-3 cubes

Method:

Add all ingredients in a blender and blend it well. Your Avocado-Spinach Smoothie is ready. Enjoy it!!

I don’t use sugar or any sweeter rather I prefer to add sweet fruit like I added a banana in it, If you don’t want to add banana, you can add any other high sweetener fruit like pineapple, mango etc.

Seeds – Treat Depression:

Last but not the least seeds are another good source of treating depression in a very simple manner. The common seeds are chia seeds, hemp seeds, sesame seeds, pumpkin seeds, and Sunflower Seeds. Having them in your diet regimen can benefit you from being depressive. Seeds are fully loaded with zinc, proteins, minerals, fatty acids, fiber and amino acids like tryptophan which is good for healthy sleep.

In depression, you suffer from lack of good peaceful sleep. All these nutrients help in overcoming these deficiencies in order to combat symptoms of depression. The better you intake healthy food the longer you stay away from medication.

Conclusion: I hope you would find this information very helpful for you to treat your depression’s symptoms. After reading this article, I am sure you would have understood how much nutrients are essential for our brain’s health. If you will not take the right amount of nutrients through your diet, then the deficiency of nutrients will create trouble in formulating our neurotransmitters or hormones as well which can later invite depression.

11 COMMENTS

  1. This was a very interesting read. I didn’t know that it was actually foods that you could eat that helps with such a serious condition as depression. I will be sure to invest in as many of these foods as I can especially the avocados. I’m going to share this when I get finished helping my buddy with this project great article. I defiantly learned something well quite a few things from reading it. Thanks!

    • Hi Ted, hope you are doing good. It is right that eating certain food can also helps us in reducing our depression. Actually it is a mixed approach of having a proper treatment and therapy along with healthy life style and food. All works side by side to give us good results.Thank you so much for sharing your views on this article.

  2. Very helpful article. I’ve suffered from depression almost all my life but don’t often eat most of these foods. I’ve long suspected that diet plays a role in depression and found that after going gluten-free, I was able to reduce my antidepressants by half. Maybe if I eat these foods more often, I can cut back even more on the medication.

    • Hi Kathee, thank you so much for sharing your kind views and experience on this very common issue. Food along with proper treatment on time and therapies works together to give us good results. I am glad that you find gluten free food helpful. I wish you a healthy and happy life ahead.

  3. With all the evidence that natural foods are the way to go, why do we persist in consuming processed foods? I know a few people that suffer from depression, seasonal or otherwise, and this information can really help them. Thanks!

  4. I like the sound of that Avocado-Spinach smoothie. Thanks for sharing that. My spouse battles depression. She loves all of the ingredients listed in that smoothie. I’ll share this with her to she if she enjoys it. I hope it has a positive impact on her moods.

  5. I quit sugar and started eating healthy 3 years ago. I lost 60 lbs by eating healthy foods like avocado and lots of green veggies. When you give your body good nutrition you have other side effects. One of which is well being. I wouldn’t say that I was depressed, but I will say that I feel amazing now. I can totally see how good nutrition would help with depression. Great Post!

  6. Hi Sarah,

    I found everything I needed in this article to help people in my family who have depression.

    There are so many benefits in eating healthily not just to help with depression.

    I think this should be taught to kids since at a very young age because this can make a huge difference in their qualiry of life.

    I see so many parents who are careless about what their children eat, don’t recognizing the bad effects for their future.

    Thanks for such a precious article.

    All the best
    Stefan

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