Depression is a mental disorder. It can affect people of all ages. It can be experienced in a series of ways. Over time, it affects the overall health of the person. Depression can lead to mood swings, immense sadness, annoyance, self-pity, and anger, among many other things. These emotions make the person’s life difficult, and they may be unable to perform day-to-day activities.
Under normal conditions, too, eating certain food items can alleviate the mood. Similarly, when a person is suffering from depression, an intake of certain food can help to boost their mood and overall health. Several studies have linked food to depression. Eating a balanced diet is crucial to managing this condition. Here are a few foods that a depression sufferer should eat:
1. Whole grains
Whole grain food items like brown rice, millet, and quinoa can are loaded with fiber, which helps keep the brain and body active and healthy. Whole grains are, hence, highly recommended to people fighting depression.
2. Green leafy vegetables
Green leafy vegetables like spinach, kale, and microgreens are rich in folic acid. There are studies to prove that depression patients have low levels of folic acid in their body. So consumption of green leafy vegetables on a regular basis will help increase folic acid levels in their bodies, thereby strengthening them to battle depression.
Almonds are definitely a mood-booster for many. But along with that, they are also packed with proteins, vitamin E, and magnesium, which helps the brain in the production of neurotransmitters.
Eggs are an all-rounder food item, as they can be made in a number of dishes. They are rich in selenium, proteins, and vitamins D and B12, which help keep the body alert and brain healthy. Eggs also contain choline, an ingredient that helps in the production of acetylcholine, which is a neurotransmitter responsible for improving brain function.
5. Dark chocolate
Dark chocolate is one of the best food items that help boost the mood. It induces mood elevators, such as caffeine, N-acylethanolamine, and theobromine, into the body. Always choose dark chocolate over milk chocolate as the former has higher levels of flavonoids, which are, again, mood elevators. However, dark chocolate should not be overconsumed.
6. Fatty fish
Fatty fish like salmon are excellent mood-boosters, and hence, should be a regular dish in the diet chart of a person suffering from depression. The reason for this is that they contain omega-3 fatty acids, which help in brain development. Fish oil can also be used to cook meals.
Avocados are rich in fiber, and vitamins C, E, and B6 that don’t just build physical strength, but also help in cognitive function. Hence, they are one of the top foods that are recommended to people battling depression.