Six foods that can help fight depression

SAM | 28th November 2016

Depression is one of the hardest mental disorders you can face. It can drain your energy and leave you tired and worn out, and you might not find the strength to seek help or treatment.


One of the things that should keep you strong in your challenging journey of fighting depression is knowing that you are not alone. Even notable figures who enjoy fame and fortune are not immune to this condition. In fact, renowned actor, producer, and WWE champion Dwayne “The Rock” Johnson and one of NFL greatest of all time Terry Bradshaw have confirmed that they had to deal with depression at some point in their lives.


The good news is, there are small but effective steps that you can take to control the adverse effects of depression and continue doing what you love, such as writing, participating or watching the Kentucky Derby horse race, traveling the world, working, or even changing your diet can help.


One of these steps is adopting a healthy diet. Yes, when you are depressed, you can turn to food to make you feel better.


But you need to remember that not all foods will help you cope with depression. Some of the foods that might help include:


Do you have a balanced diet? Millions don’t know what they should be eating, according to Food Advisory Board


  1. Carbs


Eating lots of carbs can be a stumbling block if you have started a weight loss journey. However, if you have depression, it is highly recommended that you eat the right kind of carbs instead of avoiding them.


Carbohydrates trigger the brain to release serotonin, which is a known mood-lifting neurotransmitter. Therefore, carbs will come in handy when you are feeling down, and you need your spirits lifted.


To get the best outcomes, stick to healthy carbs such as those found in whole-grain bread. Also, keep off sugary foods and stick to foods rich in fiber, fruits, and vegetables.


  1. Vitamin D


Did you know that there are high chances that the reason why you are facing depression is that you have deficient levels of vitamin D?


Well, according to research, people with low levels of vitamin D are more likely to experience depression-related symptoms than others.


You can draw vitamin D from Mother Nature by simply sunbathing, or you can get it from the food you eat. Ensure you continuously eat foods rich in this vitamin such as milk, fish, egg yolks, cheese, and beef liver.


  1. Omega-3 fatty acids


Recent studies have revealed that apart from improving brain function, foods rich in omega-3s can help people manage depression symptoms. Some of the foods you should eat to get this nutrient in abundance include plant oils, fish and other seafood, nuts and seeds, and dark-green leafy vegetables.


These foods decrease the risk of brain diseases and mood disorders by stabilizing the myelin sheath, which protects nerve cells.


  1. Antioxidants


Antioxidants are found in vitamins A, C, and E. According to research, they help in removing waste products that occur due to natural body processes called free radicals, thus eliminating oxidative stress. This is one of the stressors that result in anxiety and depression.


Antioxidants are found in fruits, vegetables, berries, soy, and other plant products.


  1. B vitamins


Vitamins B-9 and B-12 maintains and protects the nervous system and the brain, and goes a long way in reducing the effects of mood disorders such as depression and anxiety.


You can get vitamin B-12 in foods such as meat, poultry, eggs, milk, and some fortified cereals. Vitamin B-9 can be found in foods such as fruit and fruit juices, dark leafy vegetables, seafood, nuts, beans, dairy products, and whole grains.


You can also purchase B-vitamins supplements from a health food store near you, or in a reputable online store.


  1. Protein


Eating proteins will not only help your body grow and repair, but it can also help you in your fight against depression.


This is mainly because the body uses a protein called tryptophan to release a “feel good” hormone known as serotonin. This protein can be found in chickpeas, tuna, and turkey.


Before you select the foods to eat to curb the effects of depression, make sure you get professional advice from your doctor. Also, you will do your body a favor by avoiding refined foods, processed oils, and alcohol.


When you couple these foods with a good night’s sleep (about 8 hours every day), at least three hours of physical exercise every week, and spend more time speaking to people who matter, you will fight this deadly mental disorder and live a healthy, happy, and eventful life.