10 Foods That Help Fight Depression

Clinical depression is a devastating illness, and profound sadness is just the beginning. Depression can rob people of their energy, concentration, memory, sex drive, interest in usual activities – and in severe cases, the will to live.

10 Foods That Help Fight Depression

Here is a list of 10 foods that may help fight the risk of depression or help reduce its effects.

1. Fruits

Fruits, especially carrots contain beta-carotenes which are essential for good health. Studies have shown that this nutrient, beta-carotene is linked with reducing the risk or lower the levels of depression. However, there’s not enough evidence to say that it can prevent the disorder, but it can’t hurt to get more in your diet.

2. Vegetables/ Leafy Greens

Vegetable like pumpkin, spinach, sweet potatoes, and cantaloupe are also good sources of beta-carotene which helps to lower the risk of depression. They also contain folate which the brain cells require to work well and may help protect against depression, a research says.

3. Clams and Mussels

These seafood are good sources of B-12. Some studies say that people with low levels of the vitamin are more likely to have depression. It may be that lack of vitamin causes a shortage of a substance called s-adenosylmethionine (SAM), which your brain needs to process other chemicals that affect your mood. Other B-12 foods include lean beef and eggs.

4. Milk

Milk is also a good source of vitamin, especially vitamin D. If you have very low levels of this nutrient in your body, that can sometimes cause depression. A Norwegian study found that people who took a vitamin D supplement were less depressed a year later than those who didn’t. You can also boost your vitamin D with enriched cereals and juices.

5. Coffee

A jolt of caffeine can help you feel more motivated. But if you have panic disorder or postpartum depression, some studies suggest that it might make your symptoms worse. Other researchers say a cup of coffee can lower your risk of getting depression, though they’re not sure why.

6. Salmon

The salmon and other fish like herring and tuna are rich in polyunsaturated fats. Researchers suggest that these fats can help you fight depression. A typical of these fats called omega-3 fatty acids may help brain cells use chemicals that can affect your mood. A study found that people with higher levels of omega-3s were less depressed than those with a lower level of omega-3 fatty acids.

7. Turkey

A study found that turkey is rich in tryptophan, the protein building-block which helps the body to produce serotonin – a brain chemical that plays a key role in fighting depression. It is also found that most antidepressant drugs work by targeting the way the brain uses serotonin. You can get the same mood-boosting effect when you eat chicken and soybeans.

8. Brazil Nuts

According to a research, this snack contains a high level of selenium, which helps protect the body against tiny, damaging particles called free radicals. A study found that young people who didn’t have enough of this nutrient in their diets were more likely to be depressed. However, the researchers didn’t say that low selenium can cause depression.

One Brazil nut is said to contain almost half of the daily requirement of the mineral, so be careful with how many you eat. Other foods with this mineral include brown rice, lean beef, sunflower seeds, and seafood.

9. Caution: Junk Food

It may be fast and filling, but these processed foods can be bad news for your mood, says WebMD. Scientists have studied how diets high in sugar, simple carbohydrates, and fatty foods affect how you feel. Many found that there is some link between these unhealthy eats and depression. Instead of junk foods (candy, biscuits, etc), try a well-balanced diet with plenty of fruits, vegetables, whole grains, and lean protein.

10. Caution: Alcohol

It might seem like just the best thing to take the edge off your worries or make you feel more social. But most of the time, it is best if you don’t drink alcohols when you are depressed. Instead, try wine, or beer only in moderation.

You might feel better in the moment, but heavy alcohol can make depression symptoms worse over time. This is because alcohol makes your brain less active. It can also make antidepressant medications less effective.

Source:

• Fochtmann, L. and Gelenberg, A. Guideline Watch: Practice Guideline for the Treatment of Patients with Major Depressive Disorder, 2nd Edition. Focus, Winter 2005: vol 3: pp 34-42.
• www.wedmd.com – Depression - http://www.webmd.com/depression/ss/slideshow-foods-fight-depression (Accessed - 10/12/2016) 

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