Last Updated on November 7, 2022 by
- Mediterranean diet
Mediterranean diets are low in red meat and dairy products and high in fruits, vegetables, legumes and whole grains. Research suggests that people who eat this way have lower risks for depression than those who don’t.
- Whole grains
People who eat whole grains have a lower risk of depression than those who don’t. Whole grains are rich in B vitamins and other nutrients that help brain function, especially folate and magnesium.
- Fish
People who eat fish at least once a week have a lower risk of depression than those who don’t eat fish or do so less often. Omega-3 fatty acids found in fatty fish such as salmon may be responsible for this effect. Studies show that omega-3 fats can improve symptoms of depression by acting on the brain chemicals known as neurotransmitters that play an important role in mood regulation and mental health issues like anxiety and depression.[1]
- Nuts, seeds and legumes (beans)
Nuts, seeds and legumes (beans) are all good sources of magnesium, which plays an important role in brain function including mood regulation.[2] Magnesium deficiency has been linked to various mental
If you have no appetite and you’re depressed, you may feel like you’ll never be hungry again. But that’s not true.
You may have less of an appetite during depression, but that doesn’t mean that your body isn’t still in need of the basic nutrients it needs to function properly. The good news is that it’s easy to find foods that help boost mood and fight depression — especially if you’re eating more healthfully overall.
- Here are some top choices when your depression has made food unappealing:
- Fruits and vegetables. Fruits and vegetables are full of nutrients like vitamin C, folate and magnesium that can improve your mood and help fight depression. Try eating fruits like apples or berries for a refreshing snack, or incorporate veggies into salads or sandwiches for lunch or dinner.
- Whole grains. Whole grains are high in fiber and B vitamins, both essential nutrients for fighting depression and boosting energy levels. They also contain tryptophan, which helps produce serotonin — the neurotransmitter that helps regulate moods. Look for whole grain breads, pastas, cereals and crackers at the grocery store or make your own by choosing whole wheat flour over white flour when baking at home (or use all-
Top 10 Foods for Mental Health
- Avocado
- Salmon
- Spinach
- Broccoli
- Berries
- Sardines
- Dark chocolate (min 70% cocoa)
- Omega 3 essential fatty acids (fish oil capsules or flaxseed oil)
- Green tea (black tea can raise anxiety levels). 10. Probiotic foods such as yoghurt, sauerkraut and natural pickles
Food can have a powerful effect on our mood and mental health.
Foods that increase your levels of serotonin, a hormone that helps you feel calm and happy, include oats, pumpkin seeds, bananas and avocados.
Foods that contain tryptophan are good for boosting your mood. Tryptophan is an amino acid found in chicken, turkey, eggs and dairy products (such as cheese).
Foods rich in omega-3 fatty acids, such as oily fish, help reduce inflammation in the brain. Inflammation is associated with depression.
A Mediterranean-style diet has been found to reduce symptoms of depression. The diet is rich in fruit and vegetables and includes fish at least once per week. It also includes plenty of olive oil, nuts and seeds.
The Mediterranean diet is a dietary pattern that’s been shown to be beneficial for health. It emphasizes fruits, vegetables, whole grains, legumes and nuts. The diet is low in red meat and high in fish and poultry.
The Mediterranean diet may help prevent or reduce the risk of developing depression, according to a study published in the June 2017 issue of Neurology (news release).
The study included more than 23,500 men and women between ages 55 and 80 who were free of heart disease at the start of the study. Researchers compared their diets with how they rated their mental health over 10 years. They found that people who ate more fruits and vegetables had fewer symptoms of depression.
There are a number of foods that can help boost your mood.
A healthy diet is an important part of preventing depression and improving mood. For example, people with low levels of omega-3 fatty acids in their blood are more likely to experience depression than those with higher levels. Studies have also shown that people who eat plenty of fruit and vegetables have lower rates of depression.
While there is currently no definitive list of which foods can help treat depression, here are 10 we do know are beneficial:
1) Berries – Strawberries contain a lot of vitamin C, which is needed for the production of serotonin in the brain. Serotonin is a neurotransmitter that helps regulate your mood and plays an important role in happiness and wellbeing. Blueberries are also good for mood regulation due to their high antioxidant content, which helps keep free radicals at bay and prevents oxidative stress on brain cells.
2) Spices – Turmeric contains curcuminoids which have potent anti-inflammatory properties that may be useful in treating depression symptoms such as irritability and anger. Other spices like cinnamon and cardamom also contain antioxidants and nutrients that may help improve mood by reducing inflammation throughout the body
Depression is a mood disorder that causes feelings of sadness, loss of interest in activities and thoughts of suicide. It affects over 300 million people worldwide. Depression is not just a passing feeling. It is a serious medical illness that negatively impacts the way you feel, the way you think and how you act.
There are many different types of depression:
Major depression: A period of at least two weeks when you feel extremely sad or “empty” nearly every day and have a loss of interest or pleasure in your usual activities. You may also have sleep, appetite and energy problems.
Persistent depressive disorder (dysthymia): A milder but longer lasting form of depression that generally doesn’t interfere with daily life as much as major depression does, but can make it difficult to function on a daily basis.
Bipolar disorder: Also known as manic-depressive illness, this mental health condition involves periods of unusual “up” or irritable moods (called mania) and periods of normal or depressed moods. During manic episodes, you may feel hyperactive and full of energy, while during depressive episodes you may feel very tired or low on energy most days for at least two weeks with no interest in doing things that usually give you pleasure