7 Foods That Help Fight Depression

Depression is one of the most common mental illnesses in the modern world. Over 16.2 million Americans suffer from this disorder. One of the factors that contribute to depression can be nutrition. The most common discovery we keep hearing is that many of our ailments come from gut health. The lack of certain nutrients can contribute greatly to our mental health as well. Granted this does not replace other treatments such as medication and therapy. Studies have found that certain foods can help with mood swings and stress. It makes sense in retrospect, not eating healthy for our bodies would cause us to feel unhealthy in the mind. These are some of the foods and nutrients that are known to help fight depression.

These are some of the nutrients that contribute to good mental health:

-folate  -magnesium -iron -omega-3s -potassium -selenium -vitamins A, B6, B12, C    -selenium -thiamine -zinc

Leafy Greens

Yes, of course, the green stuff always is the healthy option. Finding ways to put this into your diet will help balance folate, water-soluble b vitamins, and even serotonin levels. Serotonin is our 'happy' neurotransmitter if you are not familiar and is a key factor in our mental well being. Leafy greens to eat: watercress, spinach, swiss chard, lettuce, kale, and mustard greens

Nuts

Many of these hold high levels of omega-3s, magnesium, and iron. Walnuts are actually said to be one of the best foods for mental health. Just a handful a day can make a difference. Other types include: cashews, almonds, brazil nuts

Seeds

Many seeds have been found to provide nutrients to sustain proper health. Chia and flaxseed are great additions to your diet to help fight depression. The high levels of omega-3s from just a tablespoon of these foods is half our daily intake. Pumpkin seeds also increase tryptophan levels which is an amino acid that helps create serotonin. 

Fish

Another great source of omega-3s, fish is a key part of a healthy brains diet. Studies have also shown that eating fish can help boost the benefits of some medications. Most people who consume it have a 17% lower risk of depression. Some types that really help: salmon, tuna, cod, tilapia, haddock

Chocolate

Here's a fun one you all may enjoy. Chocolate is not just a guilty pleasure but can help keep you happy. It's high in antioxidants and flavonoids, which help protect your body from environmental damage. Some studies have shown that it has helped improve an individual's mood, especially women. 

Sweet Potatoes

One of my personal favorites. A great source of vitamin A and the antioxidant carotenoid. Research has been known that low levels of carotenoid were found in those suffering from depression. So many great recipes include this popular vegetable and it also helps improve acne so cheers to that!

Bananas

There are links to depression and lack of tyrosine which is an amino acid that helps produce dopamine. The is another 'happy' neurotransmitter that if become imbalanced can cause mental issues. It controls your rewards system and pleasure centers. Bananas have been known to contain high levels of this amino acid. Other foods include: avocadoes, almonds, meat, and dairy products

The best way to stay healthy in the mind can be through the body. Of couse that is not always the case. This does not include genetic and other factors which can also contribute to mental health. Depression is a challenging illness and staying healthy with a proper diet can improve these symptoms. Every little bit helps in my opinion. There are no cures for these illnesses but a healthy lifestyle can give you some fuel to kick its butt!