Health benefits of nuts and seeds: Almonds, walnuts and other nuts and seeds are nutrient-dense and high in healthy fats, fibre, and plant-based protein (Image: Canva)
If you are facing depression, apart from therapy and medication, diet can also play an important role in managing your symptoms. Lack of vitamin D in the body, for example, has been directly linked to mental health disorders. Eggs are a great source of vitamin D, which plays a role in mood regulation.
Researchers also believe that omega-3 fatty acids contained in fatty fish like salmon and sardines can help fight depression. Nuts and seeds can also help reduce anxiety and depression, as they contain in omega-3 fatty acids and magnesium.
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There are several foods that can support brain function, improve mood, and reduce inflammation, helping alleviate symptoms of depression.
Here’s a guide to the best foods that may help fight depression and support overall mental well-being.
- Fatty fish (Salmon, mackerel, sardines)
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are essential for brain health. Omega-3 fatty acids found in fish can help reduce inflammation in the brain, which is linked to depression. They also help produce serotonin and dopamine, which are crucial for regulating mood. A study published in the Global Health Journal says that dietary deficiencies of the Omega-3 fatty acids could lead to mental health disorders.
- Leafy greens (Spinach, kale, Swiss chard)
Leafy greens are packed with vitamins, minerals, and antioxidants that support brain function and overall health. They are high in folate, a B vitamin that has been linked to improved mood and reduced symptoms of depression. They also contain antioxidants that fight inflammation and oxidative stress, which are associated with mental health disorders.
- Nuts and seeds (Walnuts, flaxseeds, chia seeds)
Nuts and seeds are nutrient-dense and high in healthy fats, fibre, and plant-based protein. Walnuts, flaxseeds, and chia seeds are rich in omega-3 fatty acids, which are important for brain health and mood regulation. Nuts and seeds also contain magnesium, which help reduce anxiety and depression.
- Whole grains (Quinoa, brown rice, oats)
Whole grains are a source of complex carbohydrates and provide a steady release of energy. Whole grains boost serotonin production which in turn helps regulate mood and reduce feelings of anxiety and depression. The fibre in whole grains also helps stabilize blood sugar levels, preventing mood swings.
- Berries (Blueberries, strawberries, raspberries)
Berries are rich in antioxidants, which help protect brain cells from oxidative stress and inflammation. They help reduce inflammation in the brain, which has been linked to depression. Berries are also a source of vitamin C, which is known to help reduce stress and improve mood.
- Fermented foods (Yoghurt, kefir, kimchi, sauerkraut)
Fermented foods are rich in probiotics, which promote a healthy gut microbiome—a factor increasingly linked to mental health. Probiotics can help increase the production of serotonin, the "feel-good" neurotransmitter. Probiotics found in fermented foods also help reduce inflammation and improve the gut-brain axis, potentially reducing depression symptoms.
Dark chocolate, particularly those with high cocoa content (70% or higher) has antioxidant properties that benefit brain function. It increases the production of endorphins and serotonin, both of which are mood-enhancing chemicals. The flavonoids in dark chocolate also improve blood flow to the brain, supporting cognitive function and emotional health.
Bananas are a great source of vitamin B6, which is essential for the production of serotonin and dopamine, helping to boost mood. They contain an amino acid that converts to serotonin, the brain chemical that regulates mood. The natural sugars in bananas also provide an energy boost without causing spikes in blood sugar levels, helping to maintain stable energy and mood throughout the day.
Beans and lentils are excellent sources of plant-based protein, fibre, and complex carbohydrates, all of which help regulate mood and energy levels. They are high in folate, which is essential for producing dopamine. Complex carbohydrates also stabilize blood sugar, reducing mood swings and anxiety.
Turmeric has powerful anti-inflammatory and antioxidant properties. It supports brain health and has been shown to alleviate symptoms of depression. It also reduces inflammation, which is believed to play a role in the onset of depression and other mood disorders.
Eggs are a great source of high-quality protein and several vitamins and minerals, including vitamin D, which plays a role in mood regulation. They are essential for the production of neurotransmitters like acetylcholine, which influences mood and memory. They are also a good source of vitamin D, which has been linked to improved mood and reduced symptoms of depression.
A well-balanced diet, rich in nutrients that support brain health, can help improve mood and overall well-being. Incorporating these mood-boosting foods into your diet, along with regular exercise, adequate sleep, and professional guidance, can help manage depression and improve your quality of life.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
