Foods to fight Depression

TOP 10 FOODS TO FIGHT DEPRESSION

1. Fish Helps Depression. Certain fish are rich in essential 
oils called omega-3 fatty acids. The links between omega-3 
fatty acids and depression have been proven in several 
different studies. The most famous was conducted at
Harvard in 1999. That study found that omega-3 helped 
significant improve moods. Omega-3 can also lessen irritably. 
The best sources of omega-3 are found in fish such as 
salmon (wild, non-farmed), anchovies, mackerel, herring and 
sardines. In addition to alleviating depression, fish oils have 
been linked to alleviation of several other disorders, 
including schizophrenia.

2. Nuts and Seeds Elevate Your Mood. Don’t eat fish? Try 
nuts and seeds as an alternative. Omega-3 fatty acids can be 
found in Hazel nuts, pecans, walnuts, hempseeds and 
flaxseed. Not only do they contain omega-3 they also contain 
B vitamins. A joint study between the University of Navarra 
and the University of Las Palmas, Spain in 2009 found that B
vitamins are associated with positive moods and reduce the 
chances of mild depression. Vitamin B1 can be found in 
sunflower seeds, sesame seeds, Brazil nuts, cashew nuts, 
almonds and walnuts.

[Update:

Some nuts and seeds contain a specific form of omega-3 
fatty acid known as alpha-linolenic acid. Alpa-linolenic acid 
has been linked strongly to lower risk of depression. A 10 -
year study of 54,632 women by researchers from the
Harvard School of Public Health and Harvard Medical School 
found that those women whose diets contain the highest 
amounts of this acid were 18% less likely to suffer from 
depression.

What foods are high in alpha linolenic acid? Flaxseeds and 
walnuts are particularly high in alpa-linolenic acid. Flaxseeds
contain about 2.2 grams per tablespoon and walnuts contain
about .7 g in a tablespoon. Other sources include canola oil, 
soybeans and soy oil, perilla and pumpkin seeds.]

3. Greens Help You Stay Positive. The Spanish study also 
recommended vegetables as an ally against depression.. 
Pantothenic acid, also known as vitamin B5, can be found in 
avocados. The other main B vitamins can be found in 
mushrooms, pumpkins and green peppers. 

A 1997 Harvard study found links between lack of folate, 
also known as folic acid, and depressive symptoms. 
Vegetables that are good sources of folic acid include 
broccoli, Brussel sprouts and asparagus. It’s important not 
to overcook vegetables as they can lose their vitamin content.

4. Fruit Also Help Depression. Vegetables’ natural 
companion in healthy eating is always fruit. Flavonoids are 
the key here. Flavonoids are frequently referred to as 
antioxidants. A study completed in 2005 in Beijing, China 
found that flavonoids can inhibit the symptoms of mild 
depression. They are mostly found in citrus fruits like
oranges and grapefruits.

5. Olive Oil Raises Your Mood. The University of California-
San Francisco released a major research study on olive oil in
2009. They found that olive oil can also help in fighting 
depression. Olive oil is a source of omega-3 but also contains 
good fats that keep the heart healthy and can even help you 
to live longer

6. Certain Cereals Can Help Depression. Sugary cereals are 
best avoided but whole cereals such as oatmeal contain 
vitamins B-1 and B-6 which as mentioned have been linked 
to improving mood. It is important to pick the right cereal; 
even cereals claiming to be healthy are not always. You 
should look for cereals that have whole grains or barley and 
always check the sugar content. (University of Bristol, 1998)

7. Chickpeas and other pulses/legumes. Chickpeas are a 
healthy, fast and versatile food and they fight depression 
too. One of the easiest and most enjoyable ways to get the 
benefits from chickpeas is hummus. They contain B vitamins 
and folic acid. Other pulses and legumes that beneficial 
include; soy beans, lentils, butter beans, haricot beans, split 
peas, blackeye beans and kidney beans. (UofLP&UofN, Spain,
2009)

8. Eat Brown Rice to Fight Depression. As mentioned the 
study done by University College London in 2009 showed 
that highly refined foods can lead to depression. Therefore 
eating foods like brown rice which slowly release glucose 
into the blood stream prevents the highs and lows 
experienced with processed foods. In addition brown rice 
contains B vitamins and folic acid. This is also for whole 
pastas. Also Potatoes that are baked or boiled are filling and 
contain B vitamins.

9. Chocolate Can Raise Your Mood.. Researchers have 
confirmed what many a broken heart has already discovered.
Chocolate can lift your spirits.

Well, this one comes with a warning. We all wish chocolate 
was the answer to life’s troubles but too much of a good 
thing is bad for us and chocolate is good for us. The higher 
the percentage of cocoa in the chocolate the better. A 1995 
University of Dundee study found that chocolate contains 
certain chemicals that affect the brain by releasing 
endorphins and serotonin. These are the chemicals that 
signal your brain to feel happy.

One small piece of chocolate per day can help boost your 
mood. But be careful. Eat too much and you risk feelings of 
guilt and weight gain. (Read more about the Top 10 health 
benefits of chocolate.)

10. Tea to the Rescue. Tea contains valuable flavonoids. 
After citrus fruits it is the best source of these. Experts have 
also found that tea, especially brewed green tea, affects the 
body by stimulating sections of the brain that produce a 
feeling of relaxation. This can be beneficial to those who are 
feeling anxious or having problems sleeping. Some herbal 
teas like chamomile can also help with relaxation.