Clinical depression is a major depressive disorder that can cause feelings of sadness, anger or irritability, loss of interest in normal activities, sleep disorders, reduced appetite, lack of energy, slowed thinking, anxiety, and many other symptoms. It can be caused by a life-changing, traumatic event or as a result of genetics. Treatment for a major depressive disorder typically involves lifestyle changes, therapy, and in some cases, medication. It’s important to seek help from a professional in order to treat this condition. In some cases, the food you eat can play a role in your depression symptoms. Here’s a look a the foods that can help with these symptoms:
1. Leafy greens
Leafy greens like spinach, kale, and Swiss chard are packed with powerful immune-boosting benefits. They’re particularly helpful for depressive disorders because they contain a lot of Vitamin A, E, C, and K, phytochemicals, and other important minerals and help reduce inflammation. Some depressive disorders can be linked to brain inflammation.
2. Omega-3 fatty acids
Walnuts, salmon, mackerel, sardines, herring, and oysters are some of the most rich sources of omega-3. Omega-3 fatty acids can help support good brain health and reduce symptoms of depressive disorders. Data suggests that as people’s diets shifted away from foods rich in omega-3s, a spike in psychiatric disorders occurred.
3. Avocados
Avocados are another food that contain healthy fats, which your brain needs in order to function at its best. Avocados are also a rich source of tryptophan, a key ingredient in serotonin (the happy hormone) synthesis.
4. Berries
Strawberries, raspberries, blueberries, and blackberries contain high amounts of antioxidants. Studies show that higher amounts of antioxidants can lessen depressive symptoms in some patients.
5. Beans
Beans are slowly digested by the body, which helps stabilize blood sugar levels and improve overall mood. They also help reduce cravings for processed grains like bread.
6. Seeds
Flaxseeds, chia seeds, and hemp seeds help improve your mood because they’re also very rich in omega-3 fatty acids. Not only do they help provide the body with disease-fighting nutrients, they also help increase its ability to absorb certain nutrients in vegetables that are eaten as part of the same meal.
7. Apples
Apples are rich in antioxidants and fiber. This can help your body repair and prevent inflammation and oxidation damage at a cellular level. In addition, they have a lot of soluble fiber, which can help balance blood sugar and mood swings.
8. Tomatoes
Tomatoes have high levels of folic and alpha-lipoic acids, which are great for balancing your mood. Some studies show that folate deficiencies are higher in those suffering from depressive disorders.
9. Mushrooms
Mushrooms can be great for your mental health because they have chemical properties that help lower blood sugar levels and balance your mood. They’re also similar to probiotics because they help support a healthy balance of gut bacteria. The nerve cells in your gut produce nearly 90 percent of your body’s serotonin level.
These foods are all great for both your mental and physical health, so be sure to eat them as much as possible and limit fast foods, alcohol, refined grains, salt, energy drinks, processed meat, and refined sugar.
