Depression is a disorder characterized by extreme sadness leading to a lack of motivation and poor health choices in an individual. While depression can be treated with psychotherapy and medication, healthy lifestyles go a long way in preventing or handling it.
Studies have found conclusive evidence of diet being directly related to depression. However, there is no specific food that can be prescribed to someone going through depression to treat them. An overall healthy diet is the only method known as of now. One can consider including the following foods in their diet.
Foods high in antioxidants
Free radicals are molecules produced by the body that cause damage to the cells and results in aging and certain other issues. Free radicals can be damaging to the brain. One way to mitigate the damaging effect of free radicals is to increase antioxidant intake. Foods that contain high amounts of antioxidants include spinach, cantaloupe, collards, peaches, sweet potato, pumpkin, apricots, broccoli, and carrots, which are rich in beta carotene. Additionally, kiwi, peppers, blueberries, strawberries, tomatoes, grapefruit, potatoes, and broccoli, which are rich in vitamin C can be added. Foods high in vitamin E, such as wheat germ, vegetable oil, nuts, seeds, and margarine can also be consumed.
Complex carbohydrates
Carbohydrates are directly related to depression. Simple carbs like sugary foods, sugary drinks, refined grains, and fruit juice, for instance, can cause low serotonin activity in the brain leading to low moods. Complex carbs such as whole grains, legumes, fruits, and vegetables have been found to stimulate serotonin production, which in turn leads to mood elevations.
High-protein foods
Foods that have high protein content have also been found to boost serotonin production in the brain. Tryptophan, an amino acid that is used in the biosynthesis of proteins, is found in foods like chicken, tuna, and turkey. Rich quantities of protein can also be found in lean meat, poultry, fish, eggs, low-fat cheese, yogurt and milk, legumes like peas and beans, and soy products.
Foods packed with folate and vitamin B12
Studies have found that less folate in men tended to increase the risk of depression especially if they were smokers. Similar studies have found that lower levels of vitamin B12 tended to increase depression in women especially if they were smokers or didn’t exercise. It can be said that there has been a clear connection between vitamins and depression, though researchers are not sure of the cause and effect process. It is yet to be determined if poor vitamin intake leads to depression or if depression leads to poor vitamin (or overall food) intake. However, both of these vitamins – folate and B12 – are abundantly found in the Mediterranean diet, which is a highly recommended diet for a healthy lifestyle. The Mediterranean diet consists largely of fish, fruits, vegetables, nuts, seeds, low-fat dairy, and olive oil.
Foods with vitamin D
Other studies have found a link between vitamin D and depression. Lower the vitamin D levels, higher the chances of depression in a person. While there is a risk of excess vitamin D interfering with calcium levels and kidney functioning, a moderate amount of vitamin D is definitely good for the brain.
Beans, lean meat, seafood
Low selenium levels also lead to depression, according to studies. Good sources of selenium include legumes, beans, lean meat, seafood, nuts, seeds, whole grains, and low-fat dairy.
Omega-3 fatty acids
Finally, omega-3 fatty acids have been found to play a vital role in mood disorders. Foods rich in Omega-3 fatty acids include fatty fish, nuts, leafy vegetables, canola oil, and flax seeds.
