The Greek philosopher Hippocrates once said “Let food be thy medicine and let medicine be thy food.” This saying not only applies to physical health but also to mental health.

Eating the right foods helps make our bodies and minds sound; however, eating properly may be the last thing on your mind whenever you experience depression, due to the overwhelming feeling of lethargy.

But did you know that certain foods can help lift up your spirits and make us feel more positive? Here are some foods that can help you fight depression.

Fish

There’s nothing fishy with the benefits of eating fish, as it helps stabilize mood swings associated with depressive episodes.

Eating oily fishes such as trout, salmon, mackerel, fresh tuna and sardines help in alleviating depression symptoms because they contain lots of omega-3 fatty acids. Omega-3s are good for brain health as they help in the proper function of serotonin, which helps stabilize our moods. In fact, a study found that people who consumed large amounts of fish were less likely to experience depression.

Nuts

Enjoying different nuts to help alleviate depression isn’t a nutty idea at all!

Cashews, brazil nuts and hazelnuts help in supplementing omega-3 fats — but walnuts are the best nuts for brain health. It boasts of being one of the highest plant-based sources of omega-3, aside from being a great source of protein which helps maintain healthy blood sugar.

A study found that adults who ate about a quarter cup of walnuts per day had depression scores 26 percent lower than others. It also showed that adults who ate walnuts had higher levels of optimism and showed greater interest in activities.

Beans

Have your fill of beans for a fresh outlook!

Beans are great sources of protein and fiber, which help maintain stable and consistent blood sugar levels. They also contain folate, a B vitamin that helps in blood cell production.

In particular, Chickpeas and pinto beans are good sources of folate. Half a cup of chickpeas contains more than a hundred percent of the daily recommended value of folate, while half a cup of pinto beans contain more than 37 percent of folate the body needs.

Seeds

Including small seeds in your diet can address depression in a big way.

Flaxseed and chia seeds provide necessary omega-3s, as just a tablespoon of these two seeds provide a substantial amount of omega-3 the body needs every day. Pumpkin and squash seeds are also good anti-depression foods to your diet as they contain tryptophan, an essential amino acid that helps create serotonin. In addition, tryptophan also helps in improving sleep quality – which is a big help for people experiencing depression. One ounce of pumpkin seeds already meets more than half of the body’s tryptophan requirement.

Poultry

Lean protein helps in balancing moods by maintaining stable blood sugar levels – and helps you sleep too!

Chicken and turkey breasts contain high amounts of tryptophan and protein: Eating just three ounces of roasted chicken breasts already provides 123 percent of the body’s tryptophan requirement. Incorporating more lean protein from poultry sources can augment the body’s tryptophan requirements, keeping the symptoms of depression at bay.

Vegetables

Green and fresh vegetables not only brighten up your diet, but your mood too!

Darker-colored leafy vegetables such as Brussels sprouts, spinach, kale and watercress help in alleviating symptoms of depression as they contain substantial amounts of folate. A study found that people with depression consumed a lower amount of folate from their diets compared to those without. Aside from folate, leafy green vegetables also contain alpha-linolenic acid (ALA) – one of the three main types of omega-3 fatty acids.

Probiotics

Probiotics not only help in gut health, they also contribute to better mental health! These beneficial microorganisms can play a key role in regulating your mood by helping reduce inflammation in the body and producing neurotransmitters to improve your mood.

A number of fermented foods contain important probiotics. The good bacteria used in the production of fermented vegetables such as kimchi and sauerkraut, soybean products such as miso, tempeh and tofu, and yogurt help mood stability in addition to digestion. Drinking kombucha, a fermented tea, also supplies key probiotics for the gut.

Ideally, anti-depression foods rich in folate, omega-3 and tryptophan are best included in your diet due to their mood-stabilizing and rest-inducing properties. These foods are best consumed as close to their natural state as possible, without being processed. In addition, it’s best to avoid sweets, refined grains, alcohol and caffeine as these were found to exacerbate depression.

Eating the right anti-depression foods can help lift up both your health and your spirits!

Sources:

VeryWellMind.com

JECH.BMJ.com

MDPI.com

Healthline.com

Journals.SAGEPub.com