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What Foods Can Fight Depression?

If depression strikes, people often turn to depression medications for solutions. However, shifting to a healthy, well balanced diet helps mild to moderate symptoms of depression better than many antidepressants. Here are some ideas to help you fight depression naturally.

  • Fish oils: Contain omega-3 fatty acids. Taking just a gram of fish oil each day will decrease symptoms of anxiety, sleep disorders, unexplained feelings of sadness, suicidal thoughts, and decreased sex drive. Omega-3 fatty acids can also lower cholesterol and improve cardiovascular health. You can get omega-3s through walnuts, flaxseed and oily fish. Salmon and mackerel are a great choice. Salmon also contains selenium, which is an essential antioxidant mineral. You should choose wild salmon, because it contains more omegas than farmed or Atlantic salmon.

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  • Brown Rice: Great source of vitamins B1 and B3, and folic acid. Brown rice also releases glucose into the bloodstream gradually, preventing sugar lows which can cause mood swings. Brown rice also provides many of the minerals needed to function properly, it is also a high-fiber food that keeps the digestive system healthy and can lower cholesterol. White varieties of rice do not offer these benefits.

  • Whole-grain oats: Contain folic acid, pantothenic acid and vitamins B6 and B1. Oats help lower cholesterol, are soothing to the digestive tract and help avoid the blood sugar lows that can lead to mood swings. Other whole grains such as kamut, barley, spelt and quinoa are also excellent choices for delivering brain-boosting nutrients and avoiding the pitfalls of refined grains such as white flour.

  • Canola: Several studies confirmed that people who suffer from depression also have lower levels of the vitamin E. Canola oil is rich in vitamin E. Chickpeas are also rich in vitamin E, iron and fiber.

  • Cabbage: Contains lots of vitamin C and folic acid. Cabbage is known to protect against stress, infection and heart disease. To avoid gas after eating cabbage, add a few fennel, caraway or dill seeds before cooking. Cabbage is also a good source of blood-sugar-stabilizing fiber, and the raw juice of cabbage is a known cure for stomach ulcers.

  • Sugar beets and molasses : Contain a substance known as uridine. This substance also seems to have positive effects on depression.

  • Dark green vegetables such as spinach and peas are high in folate. Actually any legumes are rich in folate. It is an element that has a key role in the production of serotonin. Choose fresh vegetables because canned versions have lower nutritional value.

  • Brewer's Yeast: Contains vitamins B1, B2 and B3. Brewer's yeast should be avoided if you do not tolerate yeast well, but if you do, mix a thimbleful into any smoothie for your daily dose. This super food has a wide assortment of vitamins and minerals, including 16 amino acids and 14 minerals. Amino acids are vital for our nervous system, which makes brewer's yeast a great helper for natural depression treatment.

  • Chicken and turkey are both rich in vitamin B6, which also has an important role in serotonin production.

Also worth mentioning:

• Foods like raw cacao and Brazil nuts (high in selenium) are also excellent for boosting brain function and eliminating depression. 

• Other natural foods known to help in the treatment of depression include lemon balm, cashew nuts and rose petals.

Cardamom and asparagus are two foods that are commonly used in the treatment of depression.

Soybeans and soy products are good.

Seeds and dried fruits also are supposed to be mood boosters.

Drinking a lot of water is recommended as well, at least eight glasses a day - and avoiding red meat can be helpful in the treatment of depression.

• Try eating lots of other complex carbohydrates like carrots, parsley, broccoli, kale, tomatoes, apples, pineapples, cranberries, cherries and papaya.

• "Cooling foods", such as most citrus fruits, are supposed to aid treatment of depression as well because they can reduce acidity levels in the body and thus keep the mind calm.

To make foods for depression part of a lifestyle will take effort as well as time. Changing what and how you eat is important when dealing with depression. However, it is not a good idea to do it quickly as in all at once. Take it one meal at a time or even one snack at a time.

Depressed people tend to get overwhelmed easily, so fast or big change does not go too well. If you rush feelings of anxiety and fear can overtake you and create a setback. This is why small steps are necessary when starting a diet for depression.


1 Responses to Best foods for depression.

  1. Edward Says:
  2. Participation in an alcohol drug treatment program or residing in a sober living home will promote sober living.


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