The food we eat is directly tied to how we feel! That’s why eating the right foods should be an important part of your strategy to combat depression. When you change the foods you eat, you may find that you feel more emotionally resilient and less vulnerable to the impact of stress and drama on your moods. These foods can help calm the inflammation and help promote a healthy limbic system, which is the system that controls your emotions.
1. Mushrooms: For Lower Blood Sugar
The chemical properties found in mushrooms oppose insulin, which helps lower blood sugar levels in your body. They also act like a probiotic and promote health gut bacteria. Since the nerve cells in our gut are largely responsible for our body’s serotonin levels (the neurotransmitter that keeps us mentally balanced) - we need to be paying attention to our intestinal health.
2. Tomatoes: For Folic Acid
Tomatoes are loaded with both folic and alpha-lipoic acid which are great for fighting depression. According to research published in the Journal of Psychiatry and Neuroscience, many studies show an elevated incidence of folate deficiency in patients with depression. In most of the studies, about one-third of depression patients were deficient in folate. This could be because these acids help the body convert glucose into energy, which stabilizes your mood.
3. Dark Leafy Greens: To Fight Inflammation
Dark leafy greens are one of the healthiest foods you can eat. Greens like spinach, kale, and chards all contain powerful immune-boosting and anticancer effects. They’ve also been found to fight agains all kinds of inflammation. This is great news since severe depression has been linked to brain inflammation.
4. Berries: For Antioxidants
Blueberries, raspberries, strawberries, and blackberries are some of the highest antioxidant levels of all foods. In a study published in the Journal of Nutritional and Environmental Medicine, patients were treated for two years with antioxidants or placebos. After two years those who were treated with antioxidants had a significantly lower depression score.
5. Walnuts: For Mood Boosting Omega-3 Fatty Acids
Omega 3 fatty acid consumption has been found to support brain function and reduce symptoms of depression. Walnuts (and many other types of nuts) are very rich in Omega 3’s and should be included in your diet changes to fight depression.
6. Avocados: For Brain Power
Avocados are power foods and contain healthy fats that your brain uses to run smoothly. They are rich in oleic acid (important to brain function), vitamin k, vitamin b’s, vitamin c and e12. They are also low in sugar for a fruit, and very high in dietary fiber.
7. Seeds: For More Omega 3 Fatty Acids
Flax seeds, hemp seeds, and chia seeds are especially good for your mood because they are rich in omega-3 fatty acids. The fat in seeds can also increase the absorption of protective nutrients in vegetables eaten at the same meal.
8. Apples: For Fiber
The famous saying says, “An apple a day keeps the doctor away.” Like berries, apples are high in antioxidants which can help lower inflammation levels. They also are packed full of soluble fiber which helps to balance blood sugar swings.
Changes in your diet is a great way to help alleviate your symptoms, but not the only answer. Talk therapy should also be playing an important role in your fight against depression.
Modern Therapy offers online talk therapy and coaching.
Click the link below to learn more about working with an online therapist for help with your depression today.