According to the National Institute of Mental Health, an estimated 17.3 million adults in the United States had at least one major depressive episode. This number represents 7.1 percent of all U.S. adults. Clinical depression symptoms include feeling down, sadness, lethargy, apathy to once passionate hobbies, and withdrawing from social events and interacting with people. Food plays a significant role in our physical health, as well as our mental and emotional health.
Treating depression usually involves a combination of approaches including healthy diet choices, therapies, and doctor-prescribed medications. Some small changes in your diet may help to decrease your symptoms and have a positive effect on your daily life:
1. Fatty fish
Studies show omega-3s improves your mood. Omega-3 has anti-inflammatory actions that help to relieve depression. There are three types of omega-3 fatty acids ALA, EPA and DHA. Of the three, EPA appears to be the best at fighting depression. Fatty fish including anchovy, mackerel, salmon, trout, shellfish, sardines, shad and tuna are all high in EPA omega-3.
2. Leafy green vegetables
Studies suggest raw fruits and vegetables may be better for your mental health than cooked ones. Fiber, folate and other nutrients make vegetables a great choice to help improve your mood. Work to incorporate dark, leafy green vegetables including spinach, kale and Swiss chard into your daily routine.
3. Fruits
Fruits rich in antioxidants, beta-carotene and vitamin C. Blueberries, raspberries, strawberries and blackberries are some of the highest antioxidant foods. Rich in beta-carotene are apricots, cantaloupe, and peaches.. Vitamin C can be found in a variety of fruits including oranges, blueberries, kiwi, grapefruit, potatoes, strawberries and tomatoes.
3. Nuts and seeds
Nuts and seeds are high in selenium content and a source of omega-3. Good sources of these include flaxseeds, hemp seeds and chia seeds. Walnuts are known to support overall brain function and health, being one of the highest plant-based sources of omega-3 and a great source of protein to help keep blood sugar levels at a healthy balance.
4. Healthy oils
Fish oil supplements, olive oil, flaxseed oil, algae oil and canola produce several therapeutic effects on the body and have less saturated fats than other commonly used oils.
5. Beans
Beans contain B vitamins, iron, magnesium and thiamine and are good stress reducers. Beans, peas and legumes are all great sources of many nutrients including fiber, vitamins and protein. Pinto and garbanzo beans (chickpeas) are very high in folate and important to incorporate into your diet.
