Foods That Fight Depression And Anxiety

Depression and anxiety can by caused by many things ranging from genetics to lifestyle choices.  Depression is different from usual mood fluctuations and short-lived emotional responses to challenges in everyday life. Mostly, we tend to ignore the signs of depression either due to lack of time or awareness.

According to WHO (World health organization) Globally, more than 264 million people of all ages suffer from depression. Although we can’t always cure depression on our own, we can make little changes in our lives to help fight it. 

Several researches suggests that certain foods and nutrients play a much bigger role than we ever thought, particularly when it comes to depression. While there’s no magic food that can “cure” or “treat” anxiety and depression  but eating the right food (along with getting the proper amount of sleep and regular exercise) can help you safeguard your mental health.

One of the best way to fight depression and anxiety is by eating foods that are good for our body and our mind. Here are 7 foods you should include in your diet to boost your mood and reduce symptoms of depression.

Walnuts Supports Overall Brain Health

Many studies have highlighted the benefits of omega 3 in reducing symptoms of depression and aiding brain function. Walnuts are one of the finest plant-based sources of Omega-3 fatty like alpha-linolenic acid, that are critical for our brain’s functioning and physiology. Walnuts are also rich sources of folate, which can help prevent cognitive impairment and reduces depression while supporting overall brain health. So, the next time you’re feeling blue or anxious, grab a  hand full of walnuts to munch on.

Plain Greek Yogurt

Taking inadequate amount of calcium can lead to anxiety, depression, irritability, impaired memory, and slow thinking. Yogurt  provides key minerals that may help with symptoms of stress and stabilize mood as it is packed with calcium and specific peptides (proteins) that brings a sense of well-being and relaxation. Replacing you daily yogurt with greek yoghurt is best way to help your body stay fit and healthy due to its protein contain, and also guard you against depression. You can use them in breakfasts, snacks, and dips.

Dark Leafy Greens Fight Anxiety And Depression

Leafy greens rank as a top food when it comes to fighting depression, because of their high nutrient content. Leafy vegetables like spinach, kale and chard are known to contain not only glutamine, but also folate, vitamin A, vitamin K, magnesium, manganese, and omega-3 fatty acids which shield our brain from inflammation, thus helping us vanquish depression. We recommend including more of Spinach, kale, lettuce and Swiss chard in your daily diet as they can help prevent cancer, boost your immune system and, of course, fight depression and anxiety.

Dark Chocolate Fights Against Depression

Dark chocolate is considered one of the best way to lift your mood because of it's large amount of antioxidants, as well as it’s ability to boost endorphins and serotonin. Dark chocolate triggers the release of endorphins and interacts with the neurotransmitters dopamine and serotonin. These hormones control your hunger, mood, and stress. But these doesn't include sweetened milk chocolate . According to a survey-based study published in the journal Depression & Anxiety suggests that people who eat dark chocolate regularly are less likely to report depressive symptoms. we recommend you chocolate that have more that 70% of cocoa contain.

Fermented Foods

Growing researches continues to suggest that  gut bacteria  plays a role in the development of a variety of mental health issues (including depression). Eating more probiotics can help take care of your gut microbiome, potentially benefiting that gut-brain connection. We recommend you including more fermented food like  miso, tempeh, sauerkraut, and kimchi as these contain probiotics, that are friendly bacteria that live in your GI (gastrointestinal tract) and help defending against harmful pathogens and microbes. 

Recommend - how to improve gut health.

Whole Grains Lighten Up Your Mood

Whole grains are great sources of micronutrients. They are also rich in zinc, selenium, and magnesium that have highest impact on your brain and its activity centers, and also help lower the amount of cortisol (the major stress hormone) in your blood. Studies also suggest carbohydrates are good for your brain. Whole grains are one of the best source of carbohydrates that promote serotonin production; serotonin is the “feel-good” hormone that improves your mood and relaxes your brain and body. We recommend you including more of Whole grains like brown rice, barley, oats, bran, pasta, sweet potatoes, and amaranth  in your daily diet.

Avocado

This nutrient-packed fruit is filled with vitamin B6 and magnesium, a combo that may help with serotonin production in your brain. Magnesium also helps in the timely release of neurotransmitters, regulates thirst, hunger, mood, sexual drive, and sleep cycle, and reduces anxiety and depression . Avocado are also rich in healthy fats that fuel brainpower and is high in oleic acid. In a study  it was found that women who consumed the most oleic acid were less than half as likely to suffer from severe depression. You can add more of this good in your daily diet by adding slices to omelets, salads, and even smoothies this will also help you get more fiber and healthy fats in your diet.

Eating a healthier diet full of these foods can help improve physical and mental function. If you believe you have depression, or you are struggling with your mental health, we strongly recommend you to visit doctor to find a treatment plan that's right for you. If you are new to our blog and like our Information please subscribe us and follow us and you will be notified everytime when we post something new.

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