Diet And Depression: What To Eat For Better Mental Well-Being

Essential nutrient-rich foods such as selenium-dense diet, omega-3 fatty acids, leafy green vegetables, and berries can significantly help enhance mood and bring down anxiety. Incorporating whole foods that may include fruits, vegetables, whole grains, protein rich foods can offer necessary nutrients and antioxidants that will support mental health and decrease depression risk. It is also important to reduce or limit the intake of alcohol, processed foods, and excess caffeine to decrease symptoms of depression as such food can negatively affect mood and overall health.

When you suffer from depression, you will more likely choose foods that contain high amount of sugar, high in saturated fats, or highly processed. But, these foods can make symptoms of depression worse and make you feel increasingly unwell. It is imperative to stick to healthy diet and indulge in regular exercises that can assist you in managing symptoms of depression.

Diet That Can Help You Fight Symptoms of Depression

1. Omega-3 Rich Diet: It is important to include omega-3 dense diet as it can help you mange depression effectively. Fish, nuts, flaxseed oil, nuts, dark green leafy vegetables, and canola oil contain omega-3s.

2. Selenium: Selenium rich diet can help in alleviate depression symptoms. Selenium can be discovered in foods like fish, potatoes, lentils, chicken, carrots, spinach, peaches, bananas, brazil nuts, peanuts, etc, according to a recent study. It is worth noting here that excess selenium can turn toxic. Therefore, speak to your doctor before adding selenium-rich diet to your lifestyle.  

3. Vitamin D Rich Diet: Deficiency of vitamin D is also closely linked with depression. You can get vitamin D through sun exposure and from some foods. It is significant to consume vitamin rich foods such as fish, mushrooms, and fortified dairy products such as milk and yogurt, according to a report published in healthline.

4. Carbohydrates Rich Diet: It is important to include carbohydrates in your diet as they can stimulate the brain to release mood-enhancing neurotransmitter serotonin. You may opt for whole grain breads and healthy carbohydrates like fruits, vegetables, and fibre-rich foods. According to a study, symptoms of individuals with moderate to severe witnessed improvement when they received proper nutritional counselling and consume healthy diet for 12 weeks. The improved diet included fresh and whole foods containing high amount of nutrients. The diet limited intake of processed foods, sweets, fried foods, and junk food.  

5. Antioxidants Rich Diet: Diet rich in vitamin A (beta carotene), vitamin C, and vitamin E contain substances namely antioxidants. Antioxidants can eliminate free radicals, waste products that can accumulate in body. If the body failed to remove free radicals, it can lead to oxidative stress. It may also lead to several health-related issues like stress and depression. Plant based foods like berries are an excellent source of antioxidants. Diet containing fresh fruits, vegetables, soy, and plant-based products can bring down depression. Regular consumption will lead to healthy eating habits as these foods are vital source of sustainable nutrition.

6. Zinc Rich Diet: It can enhance your immunity and can also influence depression. Zinc-rich diet can help antidepressants work more efficiently. Foods rich in zinc include whole grains, chicken, pork, beans, nuts, and pumpkin seeds.

7. Protein Rich Diet: It is necessary to include protein-rich foods as it helps the body to grow and repair. It can also help individuals with depression. The body obtains a protein namely tryptophan to create serotonin, a feel-good hormone. Tryptophan can be found in foods like tune,turkey, and chickpeas. Eating foods that can increase serotonin levels can prove helpful as it can help you manage symptoms of depression.  

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.