Depression is a severe illness. To help fight it, it’s essential to consume the right foods. Certain foods have significant roles in maintaining good mental health. The link between what one eats and their state of mind has often been implied but is sadly ignored. Below is a detailed list of foods that can help people suffering from depression.
Milk
The vitamin D in milk may help prevent depression. Researchers in Norway found that people in their study who took vitamin D supplements were less depressed a year later compared to those who didn’t. For vegans and others who don’t like milk, fortified cereals, juices, and canned fish are sources of this nutrient.
Turkey
The traditional Thanksgiving meal of turkey has tryptophan, an amino acid used in the brain to make serotonin. Low levels of serotonin have been associated with depression, and certain antidepressants work by targeting serotonin production.
Brazil Nuts
Selenium is a trace element that guards against harmful free radicals produced in the body. A study has found that selenium deficiencies are associated with depression, but further research is needed to understand what causes the link. A single Brazil nut contains an above-average amount of a person’s daily requirement of selenium, so it is important to limit their intake. The only other significant food sources for selenium are seafood, brown rice, and sunflower seeds.
Carrots
Beta-carotene, which can be found in carrots and pumpkin, spinach, sweet potatoes, and cantaloupe, has been linked to lower levels of depression by some studies. The evidence is inconclusive, but it may help to eat more beta-carotene-rich foods.
Clams and Mussels
Seafood favorites like clams and mussels are good sources of vitamin B12. A shortage of this vitamin can lead to a shortage of s-adenosylmethionine (SAM), a substance the brain needs to process other chemicals that impact one’s mood. Lean beef, milk, and eggs are good options to increase B12 intake.
Coffee
According to research, caffeine may help boost one’s mood, but it could worsen symptoms in women with postpartum depression or panic disorder. It may also be able to lower the risk of depression.
Leafy Greens
Food manufacturers enrich grains like wheat flour and white rice with B9 (folate), but it can also be found naturally in some vegetables, beans, grains, and fruits. Foods including leafy greens, lentils, lima beans, and asparagus are good sources of folate, a vitamin needed for the health of brain cells. It is also thought to play a role in protecting against depression.
