I was given this topic by my therapist, and I’m assuming it was because I’m 5 months pregnant and can’t really take much to help my depression and anxiety so I am doing some research on foods we can eat to help…… not so sure they would work as I’m not quite convinced but if you have some that you have tried that are not listed here please feel free to add them in the comments. So here goes.
Foods that fight depression:
1. Dark Leafy Greens
If you were to choose the healthiest food of all, the most nutrient-dense item available to us to eat, it would be dark, leafy greens, no contest. Spinach. Kale. Swiss chard. (So eat more salad haha)
Walnuts are one of the richest plant-based sources of omega-3 fatty acids, and numerous studies have demonstrated how omega-3 fatty acids support brain function and reduce depression symptoms ( I guess carry walnuts in your purse and a nut cracker for when your are feeling depressed)
Three-fourths of theCALORIES of an avocado are from fat, mostly monosaturated fat, in the form of oleic acid. An average avocado also contains 4 grams of protein, higher than other fruits, and is filled with vitamin K, different kinds of vitamin B (B-9, B-6, and B-5), vitamin C, and vitamin E-12. Finally, they are low in sugar and high in dietary fiber, containing about 11 grams each. (I love avacado and eat it often but I still don’t see how protein and fat is good for depression)
Blueberries, raspberries, strawberries, and blackberries are some of the highest antioxident foods available to us. They are like DNA repairmen. They go around fixing your cells and preventing them from getting cancer and other illnesses.
Here are two good reasons mushrooms are good for your mental health. First, their chemical properties oppose insulin, which helps lower blood sugar levels, evening out your mood. They also are like a probiotic in that they promote healthy gut bacteria. And since the nerve cells in our gut manufacture 80 percent to 90 percent of our body’s serotonin the critical neurotransmitter that keeps us sane — we can’t afford to not pay attention to our intestinal health. (The first food that i actually found an explanation how it could help……note to self: eat more mushrooms.)
You won’t find this item on most lists of mood foods. However, it’s included in Fuhrman’s G-BOMBS because onions and all allium vegetables (garlic, leeks, chives, shallots, and spring onions) have been associated with a decreased risk of several cancers. (Why does every website I have been to about foods for depression, lead back to the answer always being to help cancer……aren’t we trying to help depression here?)
Tomatoes contain lots of folic acid and alpha-lipoic acid, both of which are good for fighting depression. According to research published in the Journal of Psychiatry and Neuroscience, many studies show an elevated incidence of folate deficiency in patients with depression. In most of the studies, about one-third of depression patients were deficient in folate. Folic acid can prevent an excess of homocysteine — which restricts the production of important neurotransmitters like serotonin, dopamine, and norepinephrine — from forming in the body. ( Ok Eat more tomatoes…. GOT IT!)
“Beans, beans, good for the heart. The more you eat, the more you … smile.” They make the G-BOMB list because they can act as anti-diabetes. They are good for mood because the body digests them slowly, which stabilizes blood sugar levels. Any food that assists in evening out blood sugar levels is your friend. (Or so I keep reading)
Flaxseeds, hemp seeds, and chia seeds are especially good for your mood because they are rich in omega-3 fatty acids. (Do normal people actually eat these because I sure don’t….. When depressed I reach for that donut not seeds)
An apple a day could — if eaten with the rest of these foods — keep the psychiatrist away, at least for stretches of time. Like berries, apples are high in antioxidants, which can help to prevent and repair oxidation damage and inflammation on the cellular level. They are also full of soluble fiber, which balances blood sugar swings.
Ok so what I have gathered from this list of foods, is if you keep your blood sugar at a normal level and your protein then you will be able to fight your depression. I don’t know if I believe this but hey…. I will give it a try and eat some of these every day and see how it goes. Personally I think its a bunch of BS. haha Sorry but thats how I feel. Feel free to comment on what helps with your depression and anxiety (it doesn’t have to be food) I hope every one has a great day.