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.
The highest scoring foods were bivalves such as oysters and mussels, various seafoods and organ meats for animal foods. The highest scoring plant foods were leafy greens, lettuces, peppers, and cruciferous vegetables.
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.
Vitamin B-3 and Vitamin B-9 can help people with depression because B vitamins help the brain manage moods. Vitamin D, melatonin and St. John's Wort are recommended for seasonal depression. Omega-3 fatty acids, magnesium and vitamin C may also help with depression.
Based on available data, black cohosh, chamomile, chasteberry, lavender, passionflower, and saffron appear useful in mitigating anxiety or depression with favorable risk-benefit profiles compared to standard treatments. These may benefit cancer patients by minimizing medication load and accompanying side effects.
Serotonin does not occur in the foods we eat, however it is synthesized from tryptophan, an amino acid. Tryptophan is mostly found in high protein foods, like meat, fish and poultry.
Higher intakes of both Vitamins B12 and B6 reduced depressive symptoms over time. Vitamin B12 levels were reported to be correlated with melancholic depressive symptoms more than non-melancholic. Supplementation of Vitamin B12 along with anti-depressant therapy greatly improved depressive symptoms.
Curcumin supplements are as effective for depression as Prozac, the most popular selective serotonin reuptake inhibitor (SSRI). When curcumin is taken along with a prescription antidepressant, it enhances the drug's effectiveness. One of the ways curcumin works is by increasing levels of serotonin and dopamine.
Studies reviewed in the meta-analysis show coffee's anti-inflammatory properties are associated with decreased depression. Caffeine blocks mood-depressing chemicals in the brain. Caffeine blocks receptors in the brain from binding with a chemical (adenosine) that causes fatigue and depressed mood.
The following fruits had a high serotonin concentration (mean +/- SEM) expressed in micrograms/g weight: plantain 30.3 +/- 7.5; pineapple 17.0 +/- 5.1; banana 15.0 +/- 2.4; Kiwi fruit 5.8 +/- 0.9; plums 4.7 +/- 0.8; and tomatoes 3.2 +/- 0.6.
Serotonin is a chemical in the brain that can affect mood. Eating foods that contain the essential amino acid known as tryptophan can help the body to produce more serotonin. Foods, including salmon, eggs, spinach, and seeds are among those that help boost serotonin naturally.
Improve your diet
Serotonin is derived from the essential amino acid known as tryptophan. Because your body does not naturally produce it, you must get tryptophan from your diet. Incorporating foods into your meals that contain high amounts of tryptophan can increase serotonin levels.
Zinc is an essential nutrient that has many health benefits, including helping to reduce symptoms of anxiety and depression for some people.
Studies suggest that honey might offer antidepressant, anticonvulsant and anti-anxiety benefits. In some studies, honey has been shown to help prevent memory disorders.
Valerian root
Valerian root (Valeriana officinalis) is a well-known supplement for anxiety. Greek physicians realized it had calming effects back in 460 B.C. But the results are mixed with valerian root. Some studies show a benefit in treating anxiety but others don't.
Causes of low serotonin
age-related health and brain changes. chronic stress. a lack of exposure to natural light. lack of physical activity.
Combine sunshine, exercise, and social connections. Go for a 30-minute walk each day with a pet or a supportive relative or friend. Try yoga, meditation, or another relaxation technique to help you de-stress and improve your mood. Time away in nature, like watch- ing a sunset, may help too.
While antidepressant medications are only available by prescription, there are some over-the-counter (OTC) antidepression herbs and supplements you can try. These have mild antidepressant qualities and may help relieve symptoms that are not severe.