There are several different strategies for battling depression, but did you know that what you eat can make a difference too? Eating certain foods can have a huge impact on your mental health. That is because what we put in our mouths affects every system present in our bodies. Different types of food promote wellness in our bodies, and others can negatively affect our limbic system, nervous system, and more. One of the reasons these harmful foods are not good for our bodies is because they promote inflammation, which can wreak havoc on our physical and mental health. Inflammation of the brain specifically promotes higher rates of depression. Choosing foods that are nutrient-dense and promote a calm and peaceful environment in the body can make all the difference in how you feel mentally and emotionally. To learn more about just how important your diet is to your mental health, check out these foods to eat every day to beat depression.
Dark Leafy Greens
One of the best foods you can consume for your mental and physical health is dark leafy greens. They boost the immune system and have cancer-fighting properties. “These foods help prevent the cancerous transformation of normal cells and keep the body armed and ready to attack any precancerous or cancerous cells that may arise,” said Joel Fuhrman, MD. With leafy greens being a leading food in reducing inflammation, this can help reduce inflammation in the brain.
Walnuts
Walnuts are one food that is one of the richest plant sources of omega-3 fatty acids. This is important to mental health because omega-3 fatty acids have been shown to reduce depression and support overall brain function. This is partly because research has shown that our brains are made up of about 80 percent fat or lipids, and this source of fatty acids supports that.
Avocado
Avocado is another great option to incorporate into your diet to promote healthy brain function because of its high-fat content. It is packed with nutrients like vitamin B9, B6, B5, vitamin C, and vitamin E12. One avocado also has about 4 grams of protein, which is higher than most plant sources.
Berries
Berries are wonderful for the brain. They are full of antioxidants, and are one of the highest sources of this powerful component. Research has shown that antioxidants directly lower depression, and can repair cells and DNA.
Mushrooms
Mushrooms are good for your health because they have chemical properties that help lower your blood sugar levels. They are also beneficial because they are like probiotics, which help to promote healthy gut bacteria. This is important because the nerves in our gut help to produce over 90 percent of our body’s serotonin, which is responsible for the happy feelings we get.
Onions
Onion is great for mood, even though many sources typically won’t list it as such. But it is a good one to try because it is great for your digestive tract. Dr. Furhman’s research shows that it is great at reducing cancers as well. “Eating onions and garlic frequently is associated with a reduced risk of cancers of the digestive tract. These vegetables also contain high concentrations of anti-inflammatory flavonoid antioxidants that contribute to their anticancer properties.”
Tomatoes
Another wonderful veggie for fighting depression is the tomato. Tomatoes contain both folic acid and alpha lipoic acid, which are great for boosting the mood. Research has shown that many people dealing with depression are deficient in folic acid. This is because folic acid can prevent high levels of homocysteine, which directly restrict the production of serotonin, dopamine, and norepinephrine.
