Feeling the blues? Everyone from time to time can feel a little down. That’s a normal part of life. But what happens when those feelings just don’t go away? You might feel like staying in bed or just not doing anything at all. That might the first sign of depression especially if it lasts for over two weeks.
But don’t feel isolated. It happens to more people than you think. In fact, 25% of all adults have experienced some sort of depression in their lifetimes. Even 10% of children will experience depression symptoms. Thankfully, there are many treatments that can help alleviate some symptoms of depression (and they all don’t come in the form of a pill).
Exercise and healthy eating can maintain your well being when times feel so low. It’s not a miracle solution by any means. But it can help get some good nutrition into your body when you don’t feel like even eating at all. But let’s face it, it’s better than grabbing empty calories in the form of candy or snacks to make those blues go away.
Here are the top ten foods that can help alleviate depression.
10. Dark Leafy Greens
Rabbits might actually have the right idea. Those dark leafy greens such as kale, spinach, and swiss chard are chocked full of anti-inflammation vitamins. There have been studies that linked inflammation to depression. So grabbing some spinach might help some symptoms.
Besides its anti-inflammation properties, dark leafy greens are also a great source of folic acid. A Spanish study found that men and women who had less folic acid in their diets tend to have a higher rate of depression. Dark leafy greens such as kale, romaine, and spinach can help to improve your folate intake.
Recipe: Warm Quinoa and Shiitake Salad
9. Sockeye Salmon
Salmon is one of the healthiest fish to eat. It contains all types of minerals and vitamins including B12, Vitamin D, and omega-3 fatty acids. Vitamin B-12 is another essential nutrient that can lessen the effects of depression. That same Spanish study mentioned above also found a link in the lack of B12 in women’s diets leads to higher rates of depression. There are many sources of Vitamin B12. They include eggs, cheese, milk, lean meat, fish, shellfish, and poultry. Salmon is considered the best option to include more B12 in your diet. In fact, the American Heart Association even recommends that you eat two 3.5 oz. servings of fatty fish, such as salmon, per week.
Recipe: Salmon Salad With Vinaigrette
8. Flaxseed
A 1999 study by the Archives of General Psychiatry concluded that a lack of omega-3 acids may lead to severe depression. While the cause of depression is still a mystery, omega-3 is linked to decreasing the effects of mood disorders. Flaxseeds contain some of those amazing omega-3 acids. So sprinkle them in your salad or even the morning smoothie. You’ll be good to go.
Recipe: Banana Almond Flax Smoothie
7. Black Beans
Black beans contain high levels of magnesium and selenium. Magnesium deficiency has long been linked to mood disorders, depression, and a variety of other issues. This nutrient has been known to relax the nervous system and balance stress hormones.
Recipe: Rice and Black Bean Pilaf
6. Berries
Blueberries, strawberries, and blackberries are an excellent source of antioxidants. The Journal of Nutritional and Environmental Medicine published a study that concluded patients who were treated with higher levels of antioxidants had a lower rate of depression. Not only do antioxidants help with lowering depression but they are important to the health of your body’s cells as well.
Recipe: Grilled Strawberry and Asparagus Freekeh Salad
5. Avocados
Avocados are those power foods that are full of all sorts of good fats, vitamins, and other nutrients. They’re not just for toast anymore. They contain oleic acid which helps to improve brain functions. One avocado contains 4 grams of protein and is filled with vitamin K, different kinds of vitamin B (B9, B6, and B5), vitamin C, and vitamin E12.
Recipe: Cool Southwestern Salad With Corn and Avocado
4. Tomatoes
Researchers have found that tomatoes may help keep away depression. One such study found that eating tomatoes two to six times a week reduces the chance of experiencing depression by 46%. Besides that, tomatoes are full of folic acid and alpha lipoic acid which can help with depression symptoms.
Recipe: Tomato Phyllo Pizza
3. Apples
Apples are another source of antioxidants. Remember the old saying about an apple a day? Well, it might just help to keep depression away too. Along with antioxidants, apples are packed with soluble fiber which can help balance blood sugar. So an apple may help to keep away mood swings due to low blood sugar.
Recipe: Grandpa’s Healthy Apple Cinnamon Pancakes
2. Greek Yogurt
Greek yogurt contains a tremendous amount of probiotics. Researchers in the Netherlands found that consuming probiotics can have a positive effect on your mood. There seems to be a correlation between bacteria in the gut and a healthy mood. Make sure you choose full-fat yogurt such as Greek for the full benefits.
Recipe: Greek Yogurt Apple-Cinnamon Bread
1. Eggs
Eggs are one of those foods that go from healthy to unhealthy depending on the study. For our purposes, eggs are loaded with Vitamin D. The CDC reported that one-fourth of the American population is deficient in the vitamin. Numerous reports have shown the lack of vitamin D can cause episodes of depression for some people. So go ahead and have an egg any time of day.
Recipe: Crustless Veggie Quiche
You can make a few changes and add some healthy elements to your diet. It may not completely cure depression, but it can certainly get you on the right path. Not only can you help lessen the symptoms of some depression, you can also start getting healthier in your daily life.
