Superfoods That Help Alleviate Symptoms of Depression

Nutrition is one of the most overlooked aspects of mental health. There are many people who don’t realize or acknowledge the huge role that food plays in physical, emotional, and mental health. If you are struggling with depression, it may feel overwhelming to even think about eating the right foods. However, making a few small changes in your diet can help to reduce symptoms of depression and have a positive impact on your day to day life.

Foods that May Help with Depression

Regardless of your dietary preferences, there are several foods that can provide an array of mood-boosting benefits. This doesn’t mean you have to completely overhaul your diet to only include these foods, but being aware of the foods that can impact your mood can help you manage the symptoms of depression.

There are many foods to consider adding to your diet, including red superfood powder, which can be used to help supplement the others on this list. Keep reading to learn more.

Fish

Oily, wild-caught fish, such as mackerel, tuna (not the canned variety), salmon, sardines, are all great options for fighting depression. The reason for this is because they are full of omega-3 fats. Omega-3 fats help to create connections between your brain cells and build and strengthen the neurotransmitter receptor sites. This means that when you increase your intake of omega-3s, it can result in higher serotonin production and ultimately, provide you with a mood boost.

Nuts

While other nuts such as hazelnuts, Brazil nuts, and cashews are beneficial in providing omega-3 fats, it is clear that walnuts are the winner in this category. Walnuts are well-known for supporting brain health and are one of the highest plant-based sources for omega-3, along with a good source of protein that will help keep blood sugar levels balanced.

Beans

Full of fiber and protein, beans can help to maintain consistent and stable blood sugar levels. They will also help to minimize dips or spikes in blood sugar, which may impact your mood. Beans are also a great source of folate, which is a B vitamin that helps the body properly use amino acids and vitamin B12, which work to detox cells and to create new ones.

Chickpeas, also called garbanzo beans, are extremely high in folate, providing over 100 percent what is recommended daily in just half of a cup. Another great option is pinto beans.

Seeds

Chia seeds and flaxseed are both great additions to your diet if you are struggling with depression. As with an array of the other foods listed here, these are just two seed types that are great sources of omega-3 fats. Just a single tablespoon of chia seeds will provide up to 61 percent of the recommended omega-3s. These seeds provide you with significant benefits if you are trying to find small ways to improve your mood and your diet.

Poultry

Turkey and chicken are both great sources of lean protein that can help to stabilize your blood sugar levels. It will also help to keep your mood balanced throughout the day. Along with being a trusted source of lean protein, check and turkey breasts also offer higher levels of tryptophan.

This helps with the creation of serotonin. Serotonin is necessary to maintain a balanced mood and to get a good night’s rest. As a result, poultry is something that should be added to your diet.

When it comes to depression, the symptoms can be different for everyone and they are often difficult to deal with. By adding the foods on this list to your diet, you may be able to eliminate some of your symptoms, while enjoying a boost in your mood. These also help with your physical health as well mental health. If you need more help with depression, it may be a good idea to seek the help and care of a doctor who can help you find even more ways to alleviate your symptoms.