7 Foods To Eat To Fight Depression

Feeling depressed once in a while is normal when it is related to loss, life’s struggles or an injured self-esteem.

However, when intense sadness and feelings of being helpless, hopeless and worthless become a part of your life and prevent you from functioning normally, you may be suffering from clinical depression, a common but serious mood disorder.

Depression can cause severe symptoms that affect how you feel, think and handle daily activities, such as sleeping, eating or working. According to the Centers for Disease Control and Prevention, depression affects one in 10 Americans.

Dealing with depression is not easy for the person as well as their family members and friends. However, there is no need to suffer in silence. You can turn to different therapies, medications, meditation, physical exercise and even diet to help combat the condition.

Many foods have been scientifically proven to lift a person’s mood, and you should include them in your diet to help ease your depression in a safe and natural manner. Foods containing nutrients, such as omega-3 fatty acids, tryptophan, vitamin D or B vitamins, have a direct impact on mood.

* Green Tea

Tea consumption, especially green tea, is associated with a significantly reduced risk for depression. Bursting with antioxidants and amino acids, green tea can help you overcome depression in a natural way. Theanine, the amino acid component of both green and black tea, is highly beneficial in psychiatric conditions. This amino acid has psychoactive properties that reduce stress and increase dopamine levels in the brain.

* Almonds

Another good food for fighting depression is almonds, mainly due to their high magnesium content. Magnesium influences production of serotonin, a “feel-good” brain chemical. This mineral also affects overall energy production.In fact, a low magnesium level in the body is linked to depression and other mood disorders.

* Salmon

Cold-water fish like salmon are rich in omega-3 fatty acids, which help fight depression.People with depression usually have low intake of omega-3 fatty acids, which support normal brain functioning by reducing inflammation.

The two main types of omega-3 fatty acids found in salmon are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both EPA and DHA are found in very high concentrations in brain tissue and play an important role in nerve function and mood regulation.

* Dark Chocolate

Dark chocolate may increase serotonin levels in the body, which has qualities nearly identical to antidepressants. Also, it contains carbohydrates in the form of sugar, which signals the body to produce more serotonin.In addition, dark chocolate slows down the production of stress hormones, which in turn reduces anxiety.

* Eggs

This popular breakfast food packed with protein and other nutrients is another effective food for fighting depression.Eggs are a good source of zinc, an essential micronutrient that is needed by the body to boost neurotransmitter production and functioning.

By eating foods rich in zinc like eggs, you can fight zinc deficiency as well as depression and possibly other disorders.Along with zinc, eggs are one of the few foods that contain vitamin D, the deficiency of which is linked to depression and other mental health problems.

* Bananas

Whenever you feel low or depressed, simply eat 1 or 2 bananas.Bananas contain high amounts of tryptophan, which is known for raising the body’s serotonin level. This is just one mood-boosting component in bananas.

Also, it aids in producing tyrosine, the building block for norepinephrine and dopamine, two important neurotransmitters that can influence mood.Additionally, bananas provide vitamin B6, which your body needs to manufacture serotonin from tryptophan.They also contain four other B vitamins: thiamin (B1), riboflavin (B2), niacin (B3) and folate (B9).

* Avocados

The high levels of omega-3 fatty acids in avocados make them an awesome choice for people suffering from depression. Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), might increase the volume of gray matter in the parts of the brain responsible for regulating emotions.

Avocados also contain potassium, which is important for mental health and brain function. It aids transporting serotonin, a neurotransmitter that promotes feelings of well-being and happiness. In fact, a low potassium level can contribute to confusion, mood swings and depression.