11 things to include in your meal to overcome depression without medication

Depressed? These foods will help you get out of it

The food and mood connection has long been known. Do you know that you can eat right to beat the depression blues? You know that when you have food sometimes you eat because you are hungry and sometimes you eat for taste. At other times you may eat certain foods that give you emotional satisfaction and some people eat to fill some void in their lives. There are certain foods that improve your mood thanks to their mood boosting properties. Here are 11 foods you should eat to get out of depression and feel good. 

  1. Asparagus – high in folates, they help you keep your cool. Folates are an effective anti-depressant.
  2. Turkey – a great source of protein, this white meat is healthy and also a rich source of tryptophan that is a calming chemical that increases serotonin levels in the brain
  3. Walnuts – are a source of Omega-3 fatty acids and polyphenols that are good for brain health.
  4. Whole grains – these keep you full, give you valuable nutrition and also encourage serotonin production in the brain.
  5. Flax seeds – a very good source of Omega-3 fatty acids, they also help reduce inflammation that is a major cause of stress.
  6. Dark chocolate – tastes good and also contains phenylethylamine, a feel-good chemical.
  7. Fatty fish – very important for their Omega-3 fatty acid content. Research shows that depressive moods improve with more fatty fish. 
  8. Beans – all kinds of beans are high in folic acid, so make sure to include cooked beans in your meals.
  9. Blueberries – are a super food, rich in anthocyanin, an antioxidant. Blueberries are also high in Vitamin C that helps reduce stress levels. In fact, all berries are good for depression.
  10. Cashewnuts – high protein and fat, they also have very good amounts of zinc. Low levels of zinc are linked to depression, so you can ensure that your zinc levels are in the normal range by having cashews.
  11. Avocado – this fruit is high in fat, but also contains gluatathione, beta-carotene, lutein and folates that combat stress.

You don’t have to eat all these foods every day, but make sure that you include important nutritive foods in your diet. Scientific research shows that people who suffer from depression or mood disorders may have certain nutritional deficiencies. Deficiency in chromium, Vitamin D, B vitamins and Omega-3 fatty acids can increase depression risk.  Research also shows that if you eat more wholegrains, meat, fish, fruits and vegetables are at reduced risk of developing depression. On the other hand, people who eat a diet rich in sugar, refined and processed foods have a greater possibility of depressive disorders. 

It is crucial that you eat right not only to be healthy and in a normal weight range, but also for your emotional and mental health. If you have depression you may be helped by dietary changes. 

Have you had any experience with depression that you would like to share?

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