Battling the blues: 6 foods that help combat depression

There are numerous lifestyle factors that contribute to depression, but one that is often overlooked is your diet. What you put in your mouth plays a huge role in how you cope with the illness, and according to leading researches, a healthy diet can help you battle depression. Did you know that so-called ‘comfort food’ like chips and chocolates can only lead you into a downward spiral in the long run?

When you’re close to reaching out for potato chips — or anything junk that is yelling “I will take away your pain!” do not pay heed. Compiled from Everday Health, here is a list of healthy foods that can put a lasting smile on your face.

1. Dark leafy greens



If you were to choose the healthiest food of all, the most nutrient-dense item available to eat, it would be dark, leafy greens. Greens are the first of the G-BOMBS (Greens, Beans, Onions, Mushrooms, Berries, Seeds) that Dr Fuhrman describes in his book, The End of Dieting: How To Live For Life.  These foods fight against all kinds of inflammation, and according to a new study in JAMA Psychiatry, severe depression has been linked with brain inflammation. Leafy greens are especially important because they contain oodles of vitamins A and C and phytochemicals and are instant mood-boosters.

2. Walnuts



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.  “The omega-3s in walnuts support overall brain health,” says Fuhrman.

3. Turmeric



If you’re feeling depressed, this fragrant spice found in many curry dishes is a great way to boost your mood, among other benefits. Turmeric can indeed be considered one of the ‘spices of life’ because of its profound anti-inflammatory properties. It contains the active compounds turmerones and curcuminods, which have been associated with a wide range of health benefits.

4. Avocado



Avocados are power foods when it comes to battling depression, because again, they contain healthy fat that your brain needs in order to run smoothly. Three-fourths of the calories of an avocado are from fat, mostly monosaturated fat, in the form of oleic acid. An average avocado also contains four grams of protein, higher than other fruits, and is filled with vitamin K, different kinds of vitamin B, vitamin C, and vitamin E-12. Finally, they are low in sugar and high in dietary fiber, containing about 11 grams each.

5. Whole Grains



When looking for foods that fight depression, one must focus on the healthy high-fiber carbohydrates found in whole grains that can make you feel positive and do your body good at the same time. “Complex carbohydrates are wonderful foods to improve mood quickly,” adds Debbie Mandel, a stress management expert and author of Addicted to Stress. “Whole grains, brown rice, oatmeal, sweet potatoes, and whole wheat pasta are all good choices. They help the body release serotonin.”

6. Berries



Blueberries, raspberries, strawberries, and blackberries — they all scream yummy. These mouth-watering fruits are not just lip smacking, but they are some of the highest antioxidant foods available to us. In a study published in the Journal of Nutritional and Environmental Medicine, patients were treated for two years with antioxidants or placebos. After two years, those who were treated with antioxidants had a significantly lower depression score.

Published in The Express Tribune, July 20^th, 2016.

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