Diet alone can’t relieve depression. But if you struggle with depression, what you eat or don’t eat affects your mood. Integrating good nutrition with a variety of healthy foods boosts your mental health. According to science, the ten foods listed in this article have a variety of benefits besides reducing depression. They are all full of minerals, vitamins, and phenols. Why not get started adding these ten depression-busting food to your diet today?
Ten Depression Busting Foods for Better Mental Health
1. Vitamin D fortified foods
Foods with vitamin D improve depression, especially if you’re low in this vitamin. Vitamin D receptors are in your brain. When the receptors lack vitamin D, this impacts the amount of dopamine in your brain. Dopamine is a “feel good” hormone. Elevated dopamine also motivates you to get out and do something you enjoy.
Because vitamin D is fat-soluble, don’t use supplements without your doctor’s recommendation. Fat-soluble vitamins get stored in your liver and can cause damage. Instead, choose vitamin D-rich foods for your diet, such as:
- Beef liver
- Cod liver oil
- Dairy foods such as milk, yogurt, cheeses
- Orange juice fortified with vitamin D
- Sardines
- Salmon
- Swordfish
- Tuna
2. Omega-3 Fatty Acids
Strong evidence shows that eating omega-3 fatty acid foods can improve mental health. Omega 3s fatty acids are typically found in fish oil and marine algae. Scientists believe that individuals who don’t eat enough fish may have higher rates of depression than those who eat fish. Studies are still in process to determine what ratios and doses work best to help minimize depression. Kids and adolescents who struggle with depression could benefit from omega-3 supplements. The best sources of omega-3 fatty acids include these:
- Fatty fish-mackerel or salmon, sardines, tuna
- Flaxseed
- Walnuts
- Dark leafy greens like kale or spinach or collard greens
- Canola oil
- Soybean oil
3. Eat foods high in polyphenols
Another depression-busting food to add to your diet is those foods that are high in polyphenols. These plant-based foods have antioxidant properties that protect you from chronic diseases due to free radical damage. An increasing amount of research suggests that eating polyphenols can improve your health, help regulate your metabolism, help you lose weight, and fight off disease. It’s thought that polyphenols can improve your depression by regenerating brain cells. The best food sources with polyphenols include the following:
- Berries like chokeberries, elderberries, blueberries, blackberries, black currants, blackberries, raspberries, and strawberries
- Peppermint,
- clove, and anise
- Cocoa powder
- Vegetables like red onions, artichoke, spinach
- Olives
- Coffee, tea
4. Protein-rich foods help your focus
High-protein foods have amino acids called tryptophan. These chemicals help your body produce serotonin. Serotonin improves your mood and improves your ability to concentrate. Food high in protein include:
- Peas
- Beans Beef,
- chicken,
- fish
- Milk
- Soy products
- Dairy products
5. Eat healthy carbohydrates
Healthy carbohydrates boost the brain chemical serotonin. When you crave carbs, it could mean you’re low in serotonin. The key is to eat whole grain complex carbs rather than bleached out “white carbs” The best carbohydrates to eat include:
- Bulghur
- Brown rice
- Quinoa
- Whole wheat bread,
- pasta, or crackers
- Popcorn
- Oatmeal
6. Eat foods rich in selenium
Selenium can improve your mood. Researchers think it could be because it helps reduce inflammation. Someone who struggles with anxiety and depression often experiences inflammation. It’s also an antioxidant that repairs cell damage. There are no selenium supplements because …
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