1. Salmon. Cold-water fish such as salmon contain omega-3 fatty acids, which are critical to include in your diet, as low levels of omega-3s have been associated with depression.
The researchers narrowed down the top 10 raw fruits and vegetables they found to be associated with better mental health and fewer symptoms of depression. These include carrots, dark leafy greens such as spinach, lettuce, cucumber, apples, bananas, grapefruit, other citrus fruits, fresh berries, and kiwifruit.
Recent studies show that foods with the highest antidepressant benefits include oysters and mussels, other seafood, lean organ meats, leafy greens, lettuce, peppers, and cruciferous vegetables such as broccoli, cauliflower, cabbage, kale, and Brussels sprouts.
One cross-sectional study reported that eating eggs more than once a week might have a beneficial effect on depressive symptoms [11]. On the contrary, another study demonstrated no significant association between egg intake and depressive symptoms [12].
Milk. It's a good source of vitamin D. If you have very low levels of this nutrient in your body, that can sometimes cause depression.
Socially stressful and traumatic life events, limited access to resources such as food, housing, and health care, and a lack of social support all contribute to depression risk.
To boost your mental health, focus on eating plenty of fruits and vegetables along with foods rich in omega-3 fatty acids, such as salmon. Dark green leafy vegetables in particular are brain protective. Nuts, seeds and legumes, such as beans and lentils, are also excellent brain foods.
A depression meal usually describes a low-effort meal you put together when your mental health condition makes cooking hard. Sometimes they're a little unorthodox, but the general message is the same: eating something is better than eating nothing.
Some of the best vitamins for depression include vitamin D, iron, B9 (folate), calcium, vitamin C, and vitamins B12 and B3. Keep reading to learn more about vitamins that help with depression so you can make informed decisions about how best to treat your symptoms of depression.
One published study showed a correlation between drinking more coffee and a reduction in the severity of depression symptoms. A separate study focused on middle-aged adults produced similar results. It appears that drinking coffee can help people diagnosed with depression.
Serotonin is a neurotransmitter responsible for mood regulation and cognitive function, so it's no surprise that chocolate can immediately boost your mood on a bad day. Studies have shown that those who eat dark chocolate have significantly decreased chances of developing depressive episodes.
Fish is like a multivitamin for your brain. Fish is more than just an excellent source of lean protein and essential omega-3s, it provides other vitamins and minerals important for mental health. The nutrients that tend to be low in people who are depressed – vitamin D, magnesium, and zinc – are found in fish.
Along with therapy and sometimes medication, there's a lot you can do on your own to fight back. Changing your behavior -- your physical activity, lifestyle, and even your way of thinking -- are all natural depression treatments. These tips can help you feel better -- starting right now.
Apples also contain other nutrients that may help fight depression and bring other health benefits. They're packed with manganese, which researchers have found is linked to a lower incidence of depression. They also contain antioxidants, which help reduce inflammation, according to research .