When you have depression, you feel unhappiness persistently for weeks or months; it messes with your mental health.
Most people experience feelings of stress, loss of interest, or anxiety during these times.
There are several emotional and physical disorders linked to stress, including depression, anxiety, which can affect your overall well-being in more ways than you can imagine.
You will have a hard time sleeping when you are under stress, and sleep deprivation can lead to all sorts of health problems.
The great news is that consuming the right food and support, you can make a full recovery.
Sometimes poor lifestyle habits can add to depression.
However, it’s essential for you to get a wide variety of nutrients in your diet, especially zinc, selenium, folic acid, and antioxidants.
All of these have been proven to help ease symptoms of depression naturally
Good food can lift your mood and play an essential role in preventing the risk of several diseases and even curing them.
Also, limit your intake of processed foods.
Here are 13 foods that help beat depression naturally.
Avocado is an excellent food when it comes to depression, and it contains tryptophan, folate, and omega-3, which is an essential fatty acid that helps fight inflammation properties that may lower the risk of depression.
The folate also in avocados helps reduce the risk of depression by preventing the buildup of amino acid homocysteine in the brain.
High levels of homocysteine can also affect the production of the dopamine, serotonin, and norepinephrine, which regulate sleep, mood, and appetite.
Avocados also help prevent several serious conditions, such as cardiovascular disease, cancer, premature aging, vision problems, cognitive disorders, and more.
Almonds are very rich in fibre, magnesium, protein, potassium, copper and vitamin E.
Lack of magnesium in your body can make you depressed and can result in low levels of serotonin.
Serotonin is a neurotransmitter in the human body that leads to a good mood and happiness.
Eating of almonds can help you to beat depression by increase your levels of magnesium, which will then increase your serotonin.
Magnesium also helps control calcium ion flow in calcium channels in the brain.
If you eat a handful of almonds every day, you can forget about stress and make your brain work much more actively.
Foods that are rich in magnesium include:
- Dark chocolate
3. Dark chocolate
Dark chocolate is beneficial in increasing serotonin levels in the body.
Having an ounce of dark chocolate a day for almost two weeks can also help lower cortisol levels in your body and put you in a better position to fight stress and anxiety.
Studies show that people who usually eat cocoa have an anxiety level 10% lower.
Dark chocolate can reduce the risk of heart disease by lowering LDL oxidation, reducing blood pressure, and having an anti-inflammatory effect on your body.
An apple a day can help you beat mood swing; It’ll give you full energy and decrease the chances of stress in your day.
The health benefits associated with apples are due to the vitamins, minerals, nutrients, and organic compounds that they contain, boosting your health in significant ways.
A diet rich in flavonoid has been seen to fight stress, anxiety, and depression.
Some of the flavonoid-rich foods that help can help you beat depression are:
- Yellow onions
- Red wine
Beans are a great mood stabilizer, and they are packed with fiber, protein, omega-3 fatty acids, calcium, iron, flavonoid, and carotenoid, to name a few.
For better health, Increase your consumption of antioxidants because they help lessen free radical from your body and prevent oxidative damage to cells.
6. Green Tea
Green tea has sedative properties that reduce and calms down the fast heart rate and brings about a state of calm.
It reduces stress and anxiety and also helps in relieving back pain, joint pain, and muscular pain in most people.
Take two cups of green tea every day to help lift your mood and your overall health as well.
One banana contains 22 percent of your daily vitamin B6.
Vitamin B6 helps the body make the hormones serotonin and norepinephrine, which control mood and melatonin.
Getting enough vitamin B-6 may help beat off depression.
Also, foods rich in vitamin B-6 include:
- Beef liver
Eggs have proteins, fats, and vitamins that your body needs to fight off depression.
These nutrients include vitamin B2, vitamin A, selenium, calcium, potassium, iron, manganese, vitamin E, folate, and zinc.
Zinc is also an essential micronutrient that the body needs to help create neurotransmitters, by eating foods full of zinc and folate, you can beat depression.
Eggs are right for your brain due to high amounts of choline.
Besides eating eggs can raise your healthy cholesterol (HDL) levels, which in turn lowers your risk of stroke, heart disease, and other health issues.
Tomatoes have lots of folic acid and carotene which are useful in fighting depression.
Studies suggest that foods rich in carotene can help in dealing with depression.
Tomatoes are also known to be rich in lycopene, an antioxidant that helps reduce inflammation.
Foods rich in carotene include:
- Dark leafy greens
- Sweet potatoes, sour cherries, mangoes, persimmons, papayas, melons, and squashes
Omega 3 are essential fatty acids that help you beat depression, and at the same time, lower your chance for dementia also heart disease.
Salmon can gives you enough amount of omega 3 fatty acids plus helps reduce risk of heart disease and improves brain growth.
You need 500mg of omega 3 fats per day, and a 3-ounce serving gives you with 445mg.
It means a little over 3 ounces will do the trick.
Salmon is also rich in vitamin B1, and you already know that Vitamin B12 is vital for your brain in dealing with depression.
11. Pumpkin seeds
Pumpkin seeds are filled with vitamins B, phosphorus, potassium, and fats.
A total of 100 grams of pumpkin seeds can fill the daily requirement of replaceable and essential amino acids.
Pumpkin seeds also give you an amino acid called tryptophan that enhances your production of serotonin.
Pumpkin seeds are helpful for your overall health because they provide you with iron, protein, and omega-3 fatty acids.
12. Whole grains
Studies have shown that eating whole grains have been linked to reducing nervousness, anxiety, decreased concentration, and insomnia.
Complex carbohydrates, found in whole grains, will provide the body and brain with necessary fuel and energy.
Studies also have shown that eating whole grain foods may significantly reduce blood pressure and improve other risk factors for cardiovascular disease.
Walnuts are essential for your mental health because of the presence of omega-3 fatty acids.
Regular consumption of walnuts will benefit your heart and increase your brain function at the same time.
Studies have proved that omega-3 fatty acids boost the brain function as well as decrease depression symptoms.
Nutrients in eastern black walnuts can help prevent and treat depression.
Plus eating a few walnuts every day can significantly reduce your risk of hypertension.
These fatty acids also aid lower your cholesterol and prevent heart disease.
Note: Hydrating is also essential. So always drink plenty of water