9 Best Foods to Reduce Depression

Eating the right foods is the best strategy to safeguard a person’s mental health. According to some research, there are certain foods that help promote a healthy mind and send an alarm to your emotions or limbic center and cause inflammation.

Here are some foods that you should eat to help your body feel good. They are sure to provide all the nutrients required by your body in order to help fight swelling in the brain, which can lead to depression.

  1. Green Leafy Vegetables

Dark leafy greens serve as a nutrient-dense inflammation fighter for your body, such as spinach, Swiss chard, kale, and many more. In the book “The End of Dieting” by Joel Fuhrman, MD, he talks about G-BOMBS, which is the acronym for greens, beans, onions, mushrooms, berries, and seeds. He refers to the G-BOMBS as the foods that give a powerful boost to the immune system and has the most anticancer effects.

These foods prevent the conversion of healthy, normal cells into cancerous cells. It arms the body, making it ready for attacks from any cancerous or precancerous cells that might emerge. Leafy greens fight all types of inflammation. A study conducted and published in JAMA Psychiatry in March 2015 found that severe depression has been associated with inflammation in the brain. That is why it is important to eat leafy greens because they contain essential vitamins, such as vitamin A, E, K, and C, phytochemicals, and minerals.

  1. Walnuts

Walnuts have been known to be rich in Omega 3 fatty acids that help boost your mood. Studies have shown the way by which omega-3 fatty acids maintain brain function help diminish depression symptoms as well as help reduce depression symptoms. The British Journal of Psychiatry published one particular study which points out why a vast part of biological research are more focused on neurotransmitters when the human brain or brain of mammals is about 80% fat or lipids. There are growing numbers of research that show the crucial role of fat or lipids in brain function, which explains the rise of psychiatric disorders.

  1. Avocado

This power food contains a healthy fat called oleic acid that gives you brainpower, which is exactly what your brain requires for it to operate smoothly. The calories found in avocado are three fourths fat, mostly monounsaturated fat. A typical avocado contains about four grams of protein, which is higher than proteins found in fruits. It is also filled with vitamins K, B6, B9, B5, C, and E12. Avocados contain low levels of sugar and contain about 11 grams of dietary fiber.

  1. Berries

Berries of all kinds, such as raspberries, blackberries, blueberries, and strawberries are full of cell-repairing antioxidants. These antioxidants repair or fix cells, help lower depression, and prevent the growth of cancer and development of other sicknesses.

  1. Mushrooms

They help lower blood sugar because of its chemical properties that fight off insulin, which aids in evening out one’s mood. It also promotes healthful gut bacteria just like probiotics. The nerve cells in our intestines produce about 80 to 90% of the serotonin in our body, which is the important neurotransmitter that helps keep our minds healthy.

  1. Onions

Onions are layered with allium that helps fight cancer according to the G-BOMBS book of Dr. Fuhrman. Onions along with all other allium vegetables have been linked to the reduced risk of several types of cancers. Onions and garlic have high levels of anti-inflammatory flavonoid antioxidants which reduce cancers risks of the digestive tract. Food can can stop cancer of the gut can greatly affect and improve your mood because of the relationship between your brain and digestive tract.

  1. Tomatoes

Tomatoes provide loads of alpha-lipoic acid and folic acid, which help fight depression. Many studies showed increased occurrence of folate deficiency in a third of their patients with depression. Folic acid prevents excess homocysteine, an amino acid that restricts production of neurotransmitters from developing in the body, such as serotonin, norepinephrine, and dopamine. Alpha-lipoic acid helps the body transform glucose into energy and helps stabilize mood as well.

  1. Beans

According to Dr. Fuhrman, beans act as weight-loss and anti-diabetes foods. The body digests beans slowly and helps stabilize the levels of blood sugar.

  1. Seeds

Hemp seeds, chia seeds, and flaxseeds contain high concentrations of omega-3 fatty acids, which are good for your mood. The fat that seeds contain help boost the absorption of protective nutrients in the vegetables that are consumed at the same time.

You will find that eliminating dairy, gluten, sugar, and caffeine from your diet and replacing them with fresh produce will show better results and better emotional resilience. It will make you less vulnerable to the many different sources of stress in life.

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