Mental health is a cause of concern for adults and children around the world. In the United States, there are about 40 million adults suffering from some kind of mental health disorder. Along with lifestyle, food plays a very important role in helping people feel better and fight depression. They help in regulating and improving the various symptoms associated with this mental disorder. Here are some of the top mood boosting foods for depression.
Dark chocolate: There are recent studies that prove consuming dark chocolates helps people fight the risk of depression. In a survey done of more than 13,000 Americans, about 70% of them mentioned not having a depressive episode when they had consumed dark chocolate in the past 24 hours.
Foods rich in omega 3 fatty acids: Omega 3 fatty acids are very good for boosting brain functions and studies prove that foods rich in omega 3 fatty acids are some of the top mood boosting foods for depression. Some choices of foods rich in omega 3s are:
- All kinds of fatty fishes
- Nuts and seeds
- Flaxseeds and chia seeds
- Plant-based oils
- Fortified foods
Complex carbohydrates: Simple carbohydrates are digested very easily by the system and give the brain an unwanted glucose-rush. When you choose complex carbohydrates, they not only regulate blood glucose levels, but also give your body the ability to go through the day. Complex carbohydrates are also good sources of macro and micronutrients.
Antioxidant-rich foods: People who eat a lot of antioxidant-rich foods reportedly feel lesser depressed in their lifetimes. Antioxidants are those that can prevent free-radical damage to the brain. Here are some of the antioxidant-rich mood boosting foods for depression you can consider including in your everyday diet.
- Berries
- Apricots
- Apples
- Pumpkin
- Sweet potatoes
- Oranges
- Grapefruits
- Wheat germ
Beans: Beans come in the list of foods to fight depression because it is rich in fiber, keeps you full, and helps maintain consistent blood sugar levels without drastic increases and dips. A rapid increase or decrease in blood sugar levels can cause mood swings.
Tomatoes: Tomatoes are one of the best mood boosting foods for depression. They contain aminolevulinic acids (ALAs) and folic acids, both of which help fight mood swings and depression. A lot of studies show that people with folate deficiency seem to struggle with depression too.
Mushrooms: Mushrooms can help stabilize your blood sugar levels and hence, play a major role in balancing your mood swings. The nerve cells in a person’s gut help produce serotonin, which is the happiness hormone. Mushrooms help improve good bacteria production in the gut.
All these mood boosting foods for depression can be included in your everyday diet to see a steady improvement in your mood and mental state. Do not hesitate to talk to your doctor if you experience any signs of feeling depressed or anxious.
