Diet and Depression
A recent new diet called the “Dash Diet” has been getting a lot of attention in the media lately. The program was designed by medical professionals to lower high blood pressure. What they found was that it also decreased depression, as recently cited in the Atlantic-Journal Constitution.
People that eat whole fruits, vegetables and grains experience less depression than those who eat less healthy options. While psychiatrists always said that none of this crosses the blood/brain barrier, it is becoming more evident that everything affects your entire body.
While this is just one specific and targeted study, it is important to know that a variety of fruits and vegetables rich in things such as potassium, tryptophan (a precursor to serotonin), selenium and folates and B12 can go a long way in preventing depression.
1. Dark Leafy Greens: A nutrient-dense inflammation fighter
2. Walnuts: Rich in Mood-Boosting Omega-3 Fatty Acids
Walnuts are one of the richest plant sources of omega-3 fatty acids, and numerous studies have demonstrated how omega-3 fatty acids support brain function and reduce depression symptoms.
3. Avocado: Its oleic acid gives you brainpower
Avocados contain healthy fat that your brain needs in order to run smoothly.
4. Berries: Full of cell-repairing antioxidants
5. Mushrooms: helpful tools to lower blood sugar
6. Onions: Layered with cancer-fighting Allium
“Eating onions and garlic frequently is associated with a reduced risk of cancers of the digestive tract,” explains Dr. Fuhrman. “These vegetables also contain high concentrations of anti-inflammatory flavonoid antioxidants that contribute to their anticancer properties.” Again, if you consider the relationship between your digestive tract and your brain, it is understandable why a food that can prevent cancers of the gut would also benefit your mood.
7. Tomatoes: Packed with depression fighters
Try adding a handful of baby tomatoes to your salad because tomatoes contain lots of folic acid and alpha-lipoic acid, both of which are good for fighting depression.
8. Beans: Satisfyingly high in mood-stabilizing fiber
9. Seeds: Small but mighty sources of Omega-3s
10. Apples: Ripe with antioxidants and fiber