Diet And Mental Health: 5 Foods That Can Help You Manage Depression

Most people report feeling low or depressed at some point. As a temporary solution, a person consumes junk and sugar-laden foods to feel better. This can affect overall health and well-being. Choosing healthy options is important to boost mood and fight depression. Although there is no specific diet to treat depression, eating certain foods can help manage symptoms. According to research, getting these nutrients from healthy foods is more effective than taking supplements. Aman Puri, founder of Steadfast Nutrition, suggests 5 foods that can help you manage depression.Also Read – Depression, anxiety, low life satisfaction linked to covid: Lancet study

5 Foods That Can Really Help You Fight Depression

Depression is a mental illness. It requires your body to consume foods that are actually beneficial for your mind. So, to keep your brain healthy and positive, here are five foods you should eat every day. Also Read – Mental health: How it affects our skin and hair

Antioxidant Rich Foods: Antioxidants can improve brain cell function by reducing oxidative stress caused by free radicals. Foods that are naturally high in antioxidants include all kinds of berries, apricots, broccoli, sweet potatoes, carrots, peaches, kiwi, grapefruit, bell peppers, nuts and seeds.
Foods rich in tryptophan: Tryptophan is an essential amino acid that helps produce the feel-good hormone, serotonin. Foods rich in tryptophan include chicken, turkey, tuna, oats and milk.
Nuts: Walnuts are a good source of healthy omega-3 fatty acids, which support brain function and help significantly improve symptoms of depression. Walnuts are also anti-inflammatory and useful in combating symptoms of stress, anxiety and depression.
Dark leafy greens: Leafy greens are extremely important because they contain a good amount of vitamins, including A, C, E, and K, and minerals such as sodium, potassium, iron, calcium, and magnesium. Green leafy vegetables are rich in nutrients and thus help boost immunity, brain cell function and fight inflammation.
Chia seeds: Chia seeds are packed with nutrients like iron, calcium, protein, healthy fats and B vitamins – all of which are good for boosting mental health. Including chia seeds in your daily diet can ensure optimal functioning of neurotransmitters. Chia seeds also help in the production of serotonin in the body which helps improve mood. The omega-3 fatty acids in chia seeds can help reduce the chances of depression and anxiety. One can sprinkle a teaspoon or 15 grams of chia seeds on their yogurt or mix these seeds with other ingredients to make a shake or smoothie.