Are you someone who suffers from depression? If so, you’re not alone. Depression is one of the most common mental health disorders in the United States. It can affect anyone, regardless of age, race, or gender. Don’t be ashamed of your depression. You can fight it! Eating the right foods will help you overcome your feelings of sadness and hopelessness. Here are some of the top foods that can help fight depression:
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Bananas
Bananas are great for fighting depression because they contain B vitamins that boost your mood. They also have potassium, magnesium, calcium, vitamin C, and antioxidants to help reduce anxiety. Just one banana gives you enough serotonin to last the day! Bananas are a good source of carb too so if you’re feeling sluggish after eating them don’t worry-it’s just the natural sugars recharging your cells! Be sure not to eat too many bananas though as their sugar content is still very high even with all those health benefits blended in there! But hey…you can’t really go wrong with an old favorite like this one?
Avocados
Avocado contains oleic acid, which gives you mental acuity. They are also a great source of fiber, potassium, vitamin C, and B vitamins. Avocados have a creamy texture that makes them satisfying to eat. They’re perfect for people who suffer from depression because they can help you feel more full after eating them, leading to reduced cravings for unhealthy foods. Avocados are a great replacement for butter or mayonnaise, and they’ll give your salads a delicious creaminess!
Dark Chocolate
People have been using chocolate as an antidepressant for centuries. It’s not just because it tastes so good either chocolate can help fight depression by increasing serotonin levels in the brain. Dark chocolate has more antioxidants than milk chocolate, which means that it will protect you from disease too. Chocolate also contains magnesium, iron, zinc, copper…the list goes on! All those minerals combined with caffeine make dark chocolate perfect for fighting fatigue and giving you mental clarity throughout the day even if you’re prone to feeling sluggish.
Salmon
Salmon is a great source of omega-three fatty acids. These essential fats have been shown to help fight depression, anxiety, and stress-related disorders. They not only give you mental clarity but also improve your mood by increasing serotonin levels in the brain. Omega-three fatty acids are anti-inflammatory which means that they reduce swelling in the brain (reducing headaches!). Salmon has other health benefits too like vitamin D for strong bones, protein for muscle building…the list goes on! Just make sure that when you’re eating salmon it’s wild-caught rather than farm-raised because farmed fish often contains high levels of mercury which can be harmful to your body if consumed regularly (and thus should be avoided while trying to combat depression).
Berries
Berries contain antioxidants that are needed for the repair of cell damage. This is important because depression can cause oxidative stress in the brain. Berries are also a good source of vitamin C, which helps to increase serotonin levels. They’re perfect for snacking on when you need an energy boost and they’ll help keep your mood elevated throughout the day! There are tons of different types of berries to choose from like blueberries, blackberries, strawberries…you can’t go wrong with any kind!
Green Tea
There is a compound in green tea called EGCG (epigallocatechin gallate) which helps increase levels of serotonin in your brain. Green tea also has antioxidants that help fight depression by fighting free radicals and cell damage caused by oxidation. Make sure you drink organic green tea because the non-organic variety often contains high amounts of pesticides which are harmful to your body when consumed regularly. Go for either white or oolong teas rather than black if possible too since they have even more antioxidants than their green counterparts making them healthier overall.
Oats
Oatmeal is a great source of fiber, magnesium, and B vitamins. Magnesium is essential for the production of serotonin while B vitamins are needed to maintain mental clarity and reduce stress levels. Fiber helps to regulate digestion which can be disrupted when you’re feeling depressed. Oats also have a high-quality protein content that makes them perfect for people who are trying to gain muscle mass or lose weight. Add some fresh fruit like blueberries or strawberries to your oatmeal for an added antioxidant boost!
Tomatoes
Tomatoes are a great source of lycopene which has been shown to protect the brain from the damage that is caused by free radicals. They’re also high in vitamin C and potassium both important for fighting depression because they reduce fatigue, boost energy levels, and keep your mood elevated! Tomatoes can be added to sandwiches or salads or even eaten raw on their own – try adding fresh basil leaves too while you’re at it since those have antidepressant benefits as well!
Leafy Greens
Leafy greens like spinach, kale, and chard are high in folate which is necessary for the production of serotonin. They’re also a great source of antioxidants that help fight depression and other diseases. Spinach and kale are also high in magnesium which is great for fighting depression. Chard is a good source of vitamin C, potassium, and omega-three fatty acids – making it the perfect leafy green to eat if you’re trying to fight off depression! Leafy greens can be added to salads or smoothies or eaten cooked as part of a meal. Make sure you get in at least one serving per day for optimal mental health!
Nuts
Nuts are a good source of omega-three fatty acids, magnesium, vitamin E, and zinc – all important nutrients for fighting depression. Omega-three fatty acids help reduce inflammation while magnesium helps to increase energy levels and mood. Vitamin E is an antioxidant that helps protect cells from damage while zinc is essential for the proper functioning of your immune system. Nuts can be eaten raw on their own or combined with other foods like oatmeal and berries to add some crunch – they’re also a great source of protein so they’ll help you stay full for longer!
Lentils
Lentils are high in folate, fiber, iron, phosphorus, and manganese all-important nutrients that combat depression. They’re perfect for adding texture to salads and soups while boosting the nutritional value at the same time too which means you won’t need as much meat when it comes to making dinner. Lentils have been shown to reduce fatigue while increasing energy levels overall giving them an antidepressant effect similar to green tea’s EGCG (epigallocatechin gallate)!
Conclusion
There are tons of different types of foods that can help fight depression. Make sure you include a variety of different types in your diet to get the most benefit and make sure you’re drinking plenty of water too – dehydration can often be mistaken for feelings of fatigue and sadness. Eating healthy is one of the best things you can do for your mental health, so start incorporating some of these foods into your daily routine today!
