We have all experienced feelings of sadness, guilt, helplessness and insecurity from time to time. In most cases these negative feelings are short time guests and they disappear within a few minutes, hours or in a day. If for some reason, you find that negative feelings keep recurring consistently through out the day and seem to last for more than week or so, then you might suffering from clinical depression.
It’s important that you make some immediate changes in your lifestyle to curb these bouts of depression because, if prolonged, it can lead to severe health conditions. It’s best to consult your doctor if you are going through prolonged bouts of depression and take up medication if necessary. You will also need to look at changing your food habits as they tend to have a huge impact on your mental state.
If you sense that you are experiencing feelings of depression for no concrete reason, then you can assume that there might be a chemical imbalance in your body. Certain foods can help beat depression by compensating for the chemical imbalance that might be causing your mental depression. Listed below are some healthy foods to eat for depression.
List of Foods to Eat for Relief from Depression
1.) Salmon – If you did not know, 60% of your brain is composed of structural fat. Omega-3 and Omega-6 fatty acids are integral to the structuring of your brain. In fact, the cell membranes are made up of these fatty acids and their lack can contribute to ineffective cellular communication in the brain, leading to conditions like dementia and depression. Salmon is an oily fish and is rich in Omega-3 and Omega-6 fatty acids. People who are affected by bouts of depression (for unknown reasons) should try eating more fatty fish, like salmon, in their diet to compensate for any lack of fatty acids in their body.
2.) Olive oil – If you are used to eating stir fried foods, try using olive oil for this purpose. Including 2 tbsp of olive oil in your daily meal will provide you with sufficient mono-saturated fats which are imperative to your brain health. Olive oil is also rich in various anti-oxidants and phytochemicals that can help reduce the toxicity of your blood.
3.) Walnuts – If you look at the shape of walnut, it’s quite similar to a human brain – it could well be nature’s hint about its excellent value to the brain. Walnuts are very effective foods for beating depression because of their high content of Omega-3. A quarter cup of walnut three to four times a week should be sufficient to compensate for any lack of this fatty acid in your body. It’s highly recommended that you eat nuts like pistachios and walnuts on daily basis to provide sufficient fatty acids to your body.
4.) Blueberries – Researchers have found that blueberries contain certain anti-oxidants that prevent conditions of oxidative stress in the brain and can thus avert mental problems like depression, dementia or Alzheimer’s. Most people who are affected by mood swings and depression found significant improvement in their mental state when they consumed blueberries on daily basis. The phytochemicals and antioxidants present in blueberries reduce toxicity levels in your blood which directly helps with better brain functioning.
5.) Cocoa – It’s no secret that dark chocolate is a “happy food”, there is scientific evidence to the fact that cocoa contains a certain amino acid which generates a neurotransmitter known as serotonin which promotes positive feelings and keeps depression at bay. Eating a bar of healthy dark chocolate will have you feeling refreshed and positive in no time. Cocoa is also rich in minerals like manganese, zinc and magnesium which are vital to your brain health.
These are only a few examples of popular foods to eat for relief from depression related symptoms. Other foods like oats, strawberries, brown rice, plums and green vegetables are also known to help balance the mineral and vitamins in your body essential to brain health. Eating these foods on daily basis will surely bring in a marked change in your mood patterns moving you towards a more positive and vibrant mental state.