Among all the strategies to fight depression, consuming the right foods is the most important. Also, daily exercise, social support and avoiding medications that may affect our mental health can play a crucial factor to overcome depression. Based on studies, Depression can be caused by emotional problems and daily life problems. It is highly recommended to visit a physician whenever you face any problem. Luckily, many people could avoid depression by taking the right nutritional system that support your mental health.Want to know what foods to eat to support your mental health?
Here are 10 foods to help you fight depression:
Whole grains
A recent study mentioned in the American Journal of Clinical Nutrition confirmed the relation between lowered rates of depression among a big number of women whose nutritional system inlcudes more whole grains. Whole grains is the best food to help you avoid depression. On the other hand, it is highly recommended to avoid to avoid refined grains because they contain pastries and white starches.
Water
If you drink more water, chances to avoid depression are higher. According to a large cross-sectional study published in 2018, lower water intake may lead to higher levels of anxiety and depression. Make sure you drink as much as possible to avoid depression and anxiety.
Mackerel
Mackerel is rich in Omega-3s and has the highest concentration of it. Well-documented studies stated that this oily fish ease depression by improving your mental health and reducing inflammation. Mayo clinics recommend ramping up your Omega-3 intake to fight depression. There other foods thar are rich in Omega-3 and helps combat depression and anxiety. These food include Sardines, herring, and anchovies.
Chia seeds
If you vegetarian, luckily, you can still get a lot of omega-3s. You can more than 4.900 milligrams of omega-3s per ounce, this seed will load up your meals with fatty acids. You can try consuming other foods like walnuts and falxseed.
Bananas
Do you know that one Banana canProvide your body with 22 % of your daily vitamin B6, this vitamin makes your body make the neurotransmitter serotonin, and depression can be caused by low serotonin levels. It was mentioned in the issue of the European Journal of Clinical nutrition that when you have more chance to avoid depression. Folate and B-12 may also help people combat depression.
Salmon
Bananas aren’t your only choice for vitamin B6. Salmon also contains this beneficial vitamin, not to mention a healthy dose of omega-3 fatty acids. Here are some delicious fish recipes to try which include salmon. For more foods that fight depression, load up on chicken, legumes, avocados, and dark green leafy vegetables.
Beets
Beetroots or beets are a delicious vegetables that is used in every cuisine. Reseachers from the school of Public Health at UC berkeley stated that beets are considered to be a good source of fiber, manganese, folate, and vitamin B. Moreover, some old studies suggest that the of lack folate, can be associated with depression and can affect the antidepressants. So, doctors advise to get enough foods that are rich in Folate and Vitamin B.
Clams
Clams has plenty of benefits to our bodies, recent studies showed that it is also a good food to combat derpression. They are considered to be antidepressant animals food according to the the World Journal of Psychiatry. Give it a try along with other foods such as oysters and mussels.
Plums
Plums is a stone rounded fruit. In fact, it is very nutritious and rich in flavonoids. This nutrient is an antioxidant which is linked to low risk of depression. Other foods contain flavonoids like apples, tea, and yellow onions.
Dark chocolate
Who doesn’t love Dark chocolate? Don’t you? Dark chocolate not only make you happy and smile but it also plays important role in fighting depression. It is rich in flavonoids and it helps you improve your mental health. Before you buy it, make sure you get High Cacao chocolate not milk chocolate.
Multivitamin
It may be hard to get all your dietary needs from food.So you can try some moderate multivitamin and mineral supplements to meet your daily needs.