Depression is more than just feeling alone or sad. All of us feel upset or unmotivated from time to time, but depression is something more serious that needs attention. It can be defined as a mood disorder characterized by prolonged feelings of sadness, unhappiness and loss of interest in daily activities. And if these symptoms continue for a long time say for at least 2 weeks then you can be a victim of depression.
World Health Organization (WHO) had earlier said that India is one of the most depressed countries in the world. Around 9 percent of people in the country accepted that they have experienced prolonged periods of depression at least once in their life whereas almost 36 percent have suffered from Major Depressive Episodes (MDE).
Treatment for depression can be a little complicated as it involves therapy as well as medication. However, one often-overlooked factor is ‘nutrition’. Hence a person should always eat food that keeps him or her happy. Depression can sometimes be a symptom of other problems, so you must consult a doctor if emotional problems continue and interfere with your quality of life and health. But for the time being, you can take the matter into your hands by eating foods that help in fighting depression, thereby relaxing your mood.
List of foods that can help fight depression
Here are foods that help in fighting depression
Water
Dehydration is not good for your health and you need to understand this. A small study found that even mild dehydration in the body can kill your mood and leave you tired or exhausted. So drink plenty of water to avoid making your condition any worse.
Walnuts
Walnuts are one of the richest sources of omega-3 fatty acids obtained from plants. Several studies have shown how omega-3 fatty acids support brain function as well as reduce depression symptoms. In addition, walnuts offer many other benefits to the body like it boosting heart health and maintaining a healthy weight.
Avocado
Avocado is a great superfood when it comes to depression as it contains folate, omega-3, and tryptophan. As discussed above also that omega-3 is a vital fatty acid that helps fight inflammation in the brain and also helps control the brain's neurotransmitters.
Whole grains
A study conducted in 2015 of around 70,000 postmenopausal women found that eating more whole grains was connected with lower rates of depression. Whole grains are an effective word for foods that fights depression. While refined grains were associated with higher rates of depression.
Tomatoes
Tomatoes have lots of folic acids and alpha-lipoic acid, which are good for fighting depression. As per research published in the Journal of Psychiatry and Neuroscience, several studies have shown a high incidence of folate deficiency in patients with depression. Moreover, in most of the studies, about one-third of patients with depression lacked folate.
Banana
It is said that a single banana contains about 22 % of your everyday vitamin B6, a nutrient that helps your body make the neurotransmitter serotonin. And it must be noted that low serotonin levels are associated with depression. According to studies if you eat more B6-rich foods then it could protect against depression.
Dark chocolate
Dark chocolates are loved by many of us. A dark chocolate treat usually makes you smile for a moment…isn’t it. They are rich in flavonoids that could also help improve your mood. But make sure you look for dark chocolate that contains high cacao content.
Plums
Studies have linked a high intake of flavonoids, which is a type of antioxidant found in vegetables and fruits with a lower risk of depression. Some of the flavonoid-rich foods that help in fighting depression are plums, yellow onions, apples, and tea.
Salmon
Salmon is very healthy food to be incorporated into your diet. They are rich sources of B6 and omega-3 fatty acids essential for the body. Chicken, avocados, legumes, and dark green leafy vegetables also are rich in B6.
Besides including all the above-mentioned foods in your diet, it is always better to seek medical advice if you have any confusion or problem. Depression is not good…hence we all need to stay away from it!
