Foods That Combat Depression: Add These 12 Things To Your Diet
If you’re experiencing depression and anxiety, you may be surprised to discover that your diet can make an impact on your mental illness. While changing your diet might not heal your depression entirely, focusing on nutrition can have a positive influence on mental wellness. It may still be important to discuss treatment options with your counselor or another mental health professional. Still, the use of food to fight depression has been studied and found effective in various cases.
12 foods that combat depression and anxiety
Specific nutrients play a role in not only treating depression but preventing it, too. In fact, of all the nutrients in foods, there are 12 that seem to make a difference in major depressive disorder and other mental illnesses. The 12 nutrients that can fight depression and anxiety include:
- Omega-3 Fatty Acids
- Vitamin A
- Vitamin B6
- Vitamin B12
- Vitamin C
- Iron
- Folate
- Magnesium
- Potassium
- Selenium
- Thiamine
- Zinc
By adding these nutrients to their diet, those experiencing major depression, anxiety disorders, or other types of mental illness might see some improvement. You might be wondering, though, which foods should be eaten to include these 12 nutrients.
The results of a study published in The American Journal of Clinical Nutrition showed that a diet high in fruits, vegetables, whole grains, and fish could decrease the risk of depression.
Additionally, avoiding sugary foods and other types of junk food can play a key role in mental wellness. In another study published in the American Journal of Clinical Nutrition, researchers found that a diet high in added sugar can be a risk factor for depression.
Identifying a few items rich in each nutrient category might help you to plan out your meals more effectively for fighting depression and anxiety.
If you believe you’re living with depression or another mental health concern, a healthcare professional can provide you with screenings and determine whether further advice, diagnosis, and treatment are necessary.
Essential nutrients you can get from food
Omega-3 fatty acids
Omega-3 fatty acids are most commonly found in fish. Fish high in this nutrient include mackerel, salmon, sardines, and cod liver oil. This nutrient can also be found in walnuts and kidney beans as well as flaxseed, chia seeds, and hemp seeds. Seaweed and algae are other options, though less common. With such variety, getting enough omega-3 fatty acids in your diet shouldn’t be too difficult. If you find it hard to consume these foods, fish oil can be purchased in pill form.
Vitamin A
The human body doesn’t produce vitamin A, so it’s essential to consume the nutrient in your regular diet. Certain foods can be eaten to get the proper amount of vitamin A to effectively assist in fighting depression. Egg yolks and milk are common foods that contain this nutrient, for example. Fruit and vegetable options include a variety of squashes, spinach, carrots, sweet potatoes, mangoes, and papayas. While these foods are essential for vitamin A consumption, overcooking them can decrease their nutritional value. Ensure proper cooking to gain the most from these foods.
Vitamin B6
Vitamin B6 is present in many foods but is far more potent in some foods than others. For example, chickpeas and beef liver have more than double the amount of vitamin B6 than turkey or boiled potatoes. However, each of these food items are a rich source of the nutrient. Those looking to increase their B6 intake can also eat tuna, salmon, or chicken breast. Non-meat or fish options include bananas, onions, cottage cheese, rice, sunflower seeds, and raisins. Vitamin B6 can also be found in a supplement form at your local pharmacy or grocery store.
Vitamin B12
B12 is a nutrient that is mostly found in animal products, including eggs, milk, fish, and meat. The foods with the highest levels of B12 are clams, beef liver, trout, salmon, beef, yogurt, and cheese. Vegetarians often find their source of B12 in fortified breakfast cereals. Vitamin B12 can also be consumed in pill form, added to the body via patches, or even injected when prescribed by a doctor.
Vitamin C
Vitamin C boosts the immune system and has been shown to fight fatigue and improve mood. People often believe that vitamin C is highest in oranges. Although oranges are high in vitamin C, several foods contain even more than this citrus fruit. Chili peppers, bell peppers, kale, and broccoli contain a large amount of vitamin C. Other foods higher in nutrients than oranges are papaya, brussels sprouts, cauliflower, strawberries, kiwi, mango, and pineapple. Drinking orange juice is one way to increase your vitamin C intake, but if you wish to go the juice route, you could also consider pineapple juice, mango juice, or even strawberry kiwi juice.
Iron
Iron can be found in many food sources, though some have higher concentrations than others. In fact, there are two kinds of iron: heme and non-heme. While heme iron is absorbed up to 30%, non-heme iron is absorbed by the human body in amounts of 10% or less. Heme iron comes from animal sources, and non-heme comes from plant-based sources. Foods rich in heme iron are beef, lamb, shrimp, clams, tuna, and eggs. Those with high levels of non-heme iron include spinach, sweet potatoes, peas, strawberries, watermelon, and beans. A diet with a variety of both kinds of iron can help the body to absorb everything it needs.
What to eat for folate consumption
Folate, also known as folic acid, is a nutrient that is necessary for brain function and development. It is often the focus of a pregnant woman’s diet and is believed to play a role in preventing mental health issues. Foods that contain a lot of folates are dark green, leafy vegetables like romaine lettuce, asparagus, and spinach. Other options include beans, eggs, peanuts, and fresh fruits. Whole grains and seafood also contain good amounts of this nutrient. If you find yourself unable to consume enough of this nutrient from food sources, it is commonly consumed via supplements.
Best things to eat for magnesium
Bananas, raspberries, avocados, spinach, kale, nuts, peas, broccoli, cabbage, and salmon are foods that contain a good amount of magnesium. Dark chocolate is a treat that also contains high levels of this nutrient. A magnesium-rich smoothie such as one containing kale, banana, raspberries, avocado, and nut butter can help you to increase your intake quickly. A shake containing these items would also serve to increase other necessary nutrients for fighting depression.
Potassium-rich foods
Some of the foods richest in potassium include apricots, bananas, oranges, a variety of beans, spinach, sweet potatoes, zucchini, yogurt, and salmon. Studies have shown that potassium deficiency can add to mental fatigue, serving to worsen depression and its symptoms. Consuming a healthy amount of potassium throughout the day may help to improve your overall mental health.
Foods high in selenium
A study published in the journal Biological Psychiatry found a link between decreased levels of selenium and low mood, fatigue, and anxiety. Many of the best foods for selenium are dairy and whole-grain products. For example, milk, yogurt, and fortified breakfast cereals are excellent sources of selenium. A hearty bowl of cereal in the morning can serve to provide you with a large amount of the necessary nutrients to help with your mental health. Other foods to consider are chicken, turkey, beef, shellfish, Brazil nuts, and brown rice. It is important to consider eating the proper amount of selenium, but too much selenium can have a negative effect on the body.
How to get enough thiamine
Thiamine, or vitamin B1, is found in whole grains, fish, and various meats. This is a nutrient that can be lost by overcooking food items, so the foods must be cooked to an appropriate temperature to avoid losing nutritional value. White rice, egg noodles, English muffins, and whole wheat macaroni contain high levels of Thiamine. Fish such as trout and tuna also serve as good sources of this nutrient. Meats that are high in Thiamine are pork and beef. A diet that includes each of these components is sure to be a diet with plenty of thiamine.
Zinc in food
Zinc is found in a wide array of food sources from pumpkin seeds to oysters, and beef to chickpeas. It’s also found in oatmeal, peas, baked beans, dark meat chicken, pork, yogurt, and milk. There are also supplements available over the counter for this nutrient. A zinc deficiency has been found to contribute to numerous psychological disorders and problems. By focusing on increasing zinc intake, people with both depression and anxiety may notice a positive change.
Using food to improve depression symptoms
Food fuels your brain, so it makes sense that what you eat has an impact on your mental health. By working to control your nutrition—eating fewer processed foods and more nutrient-rich foods—you may discover that your depression symptoms are more manageable. If you still struggle with consuming the right kinds of nutrients, taking vitamins and supplements for these components could help you manage depressive symptoms. If you have doubts, talk to your mental health professional. In addition to providing medical advice, they can discuss with you how a specific diet might fit into your treatment plan and possibly improve brain function.
Beyond diet changes for depression
While a well-balanced diet can provide many benefits, changing your diet alone may not provide the change needed compared to more thorough forms of treatment. If you are experiencing symptoms of depression, consider seeking professional help for advice, diagnosis, or treatment.
Certain symptoms of depression can act as a barrier to treatment, though, especially in-person therapy. If you’re experiencing extreme fatigue, for example, getting out of bed and traveling to a therapist’s office may not be feasible. In cases like this, online therapy may be a more viable alternative. With online therapy, you don’t have to leave your home to talk with a licensed professional. Plus, appointment times are available day or night, making it more convenient than traditional forms of therapy.
This type of therapy has been thoroughly researched by experts in the field of mental health with promising results. One recent study showed that online interventions had positive effects on both depression and anxiety. These results were amplified when internet-based interventions were pursued alongside a qualified therapist.
Takeaway
How does anxiety affect your daily life?
If left untreated, it can affect your mind and your body. You may begin to feel dread or find it difficult to concentrate. In some situations you may even detach from the world around you. Physically, you may frequently feel dizzy or light-headed, experience shortness of breath, or begin to sweat excessively in certain situations. All of these effects can make it difficult to care for your family, perform at school or work, and/or complete important day-to-day tasks.
Why is it important to cope with anxiety?
It is important to cope with mental illness because, left untreated, it can negatively impact your physical and emotional well-being. Research even shows that persistent and severe stress can harm brain cells.
How do you manage stress and anxiety?
Stress can be managed through a variety of interventions including psychological support such as therapy, stress-management skill development, and prescription medications to address symptoms. Additionally, some people turn to specific foods and nutrients to manage mental health. 12 foods that help mental health include:
- Omega-3 Fatty Acids in tuna, salmon, nuts, and seeds.
- Vitamin A in leafy greens like kale and veggies like carrots high in beta-carotene.
- Vitamin B6 in milk, salmon, chickpeas, and poultry.
- Vitamin B12 in foods of animal origin like clams, sardines, and beef.
- Vitamin C in citrus, bell peppers, and tomatoes.
- Iron in spinach, sweet potatoes, peas, and meat.
- Folate in dark leafy greens, beans, and whole grains.
- Magnesium in avocados, nuts, tofu, nuts, and seeds.
- Potassium in bananas, winter squash, potatoes, and lentils.
- Selenium in Brazil nuts, fish, pork, and beef.
- Thiamine in whole grains and cereals.
- Zinc in meat, shellfish, and eggs.
The results of a study published in The American Journal of Clinical Nutrition showed that a diet high in fruits, vegetables, whole grains, and fish helps defend against depression. Additionally, studies have shown that a vitamin D deficiency may increase anxiety.
How often are people affected by anxiety?
These disorders are common, affecting 301 million people around the world in 2019. The National Institute of Mental Health estimates that 31.1% of adults living in the U.S. experience an anxiety disorder at some point in their lives and 19% of U.S. adults had a diagnosed disorder in the past year.
Do some people have anxiety all the time?
Occasional stress is a normal part of the human experience. Health, financial, or personal challenges can lead to feeling worried, nervous, and stressed—sometimes for a prolonged period of time until it seems like you’ve found a resolution. However, some people feel extremely worried and nervous all the time, even when there is little reason for those reactions. This is usually an indication of generalized anxiety disorder (GAD).
People with GAD may worry excessively about everyday tasks and topics, have difficulty falling and staying asleep, experience frequent physical pain such as headaches, find it hard to concentrate, and sweat a lot, among other uncomfortable symptoms.
How many people get treated for anxiety?
A recent global mental health survey found that despite the availability of effective treatments, only about one in four people (27.5%) living with an anxiety disorder receive any treatment. Social stigma, shortage of trained providers, and lack of comprehensive mental health services are common barriers to appropriate care.
Why are anxiety disorders so common?
There is no consensus around why these disorders are so common, but it’s often attributed to several factors including more people self-reporting symptoms, increased social media use, poorer quality sleep due to blue light from computers and phones, and decreased stigma around discussing mental health.
Do anxiety disorders go away?
Mental health disorders are often chronic conditions that require long-term treatment, sometimes even over the course of a person’s lifetime. However, there are several effective treatments for anxiety disorders that can help people manage the condition and live healthy, happy lives. These include psychological interventions such as therapy, stress-management skill development, and prescription medications to address symptoms.
Prescription medication may include selective serotonin reuptake inhibitors (SSRIs), which boost serotonin levels in the brain to treat depression – a common but serious mood disorder. Though they have long been prescribed for symptoms, benzodiazepines are not generally recommended because of their limited long-term effectiveness.
How do you get diagnosed with a mental health disorder?
If you’re experiencing symptoms, it may be beneficial to book an appointment with your doctor or a mental health specialist. To get diagnosed, a health care professional will first perform a physical exam and ask questions about your symptoms. In some cases, they may recommend a blood test to rule out medical conditions, such as hypothyroidism, or some vitamin deficiencies, that can cause similar symptoms. Once medical conditions have been ruled out, the doctor will then perform a psychological evaluation. They’ll ask about family history of depression and mental illness, onset and severity of symptoms, and other psychological conditions. Following this discussion, you and the doctor will discuss the diagnosis and treatment options.
Can mental health be treated without medication?
It is typically treated with a combination of medication and therapy. However, many people successfully treat their symptoms by incorporating natural stress-management skills into their daily lives alongside psychological interventions such as cognitive behavioral therapy (CBT).
Stress management skills may include:
- Slow breathing and progressive muscle relaxation
- Mindfulness meditation
- Regular exercise
- Healthy lifestyle choices like avoiding alcohol and fatty foods
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