Foods Shown To Aid in Relief of Depressive Symptoms

There are numerous foods one can incorporate into their diets in order to increase mood, energy, mental focus and overall well-being. Below are a list of food that is recommended for people who have depression to consume.

Foods that are rich in Omega-3 fatty acids. Omega-3 fatty acids are a crucial component to brain functioning/health. Omega-3s increase brain health by supporting brain activity – building neural connections and strengthening neurotransmitter receptor sites in the brain.

Omega-3 rich foods include:

★ Wild-caught Fatty, Oily Fish

  • Salmon
  • Tuna (Not canned)
  • Sardines
  • Trout

★ Nuts

  • Walnuts
  • Cashews

★ Chia Seeds

★ Flax Seeds

★ Vegetables

  • Brussel Sprouts
  • Dark, Leafy Greens

These are also packed with other vitamins and nutrients such as folate, fiber

  • Kale
  • Spinach

Food that is high in tryptophan. Tryptophan is an amino acid (protein building block) that is seen to increase the production of serotonin in the brain. Serotonin is the neurotransmitter linked to positive mood, mood stability and Disruption in serotonin production is linked to depression. Antidepressants such as SSRIs and SNRIs specifically target this hormone in treatment.

 

Food high in tryptophan includes:

★ Lean Meat Protein

  • Chicken
  • Turkey

Lean meat is also rich in Selenium, which has implications in mood disorders.

Food that is rich in Vitamin D is seen to increase overall mood and wellbeing. Deficiencies are linked to mood imbalances and disorders. There are many Vitamin D receptors in the brain. While Vitamin D is produced by sunlight, during the winter months levels may drop leading to Seasonal Affective Disorder.

Food high in Vitamin D includes:

★ Fish

  • Salmon
  • Oysters
  • Tuna (canned or fresh)
  • Shrimp

★ Cod Liver Oil

★ Egg Yolks

★ Mushrooms

★ Fortified Foods

  • Soy Milk
  • Orange Milk
  • Cereal
  • Oatmeal

Food that is rich in antioxidants is seen to decrease oxidation, a bodily process that leads to the formation of free radicals. Free radicals cause damages to cells and can increase the risk of a variety of a health issues and inflammation. By eating a diet high in antioxidants you can increase your overall health and cell functioning.

Food high in antioxidants includes:

★ Berries

  • Blueberries
  • Raspberries
  • Blackberries
  • Strawberries

★ Cocoa

  • Dark Chocolate
  • Pure Cocoa Powder

★ Artichokes

★ Dark Green, Leafy Vegetables

  • Kale
  • Spinach

★ Red Cabbage

★ Beets

★ Beans ( & Legumes )

References:

https://www.webmd.com/depression/guide/diet-recovery#1

https://www.verywellmind.com/foods-for-depression-4156403

https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d#section1

https://www.healthline.com/nutrition/foods-high-in-antioxidants#section13

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