1. Kale
Kale and other dark leafy greens have numerous health benefits. Kale is rich in vitamins and minerals, like magnesium. Magnesium is an essential mineral known for its antidepressant and anti-inflammatory properties. Magnesium helps to maintain levels of cortisol. Besides its high magnesium content, kale is also rich in B vitamins, iron, which promote relaxation and happiness in your body.
Studies have found that eating kale on a basis can help to improve healthy blood flow, reduce sugar cravings, improve amino acid uptake and stabilize blood pressure to the brain. It can also help you to lose weight and improve your general health. Other studies have shown that people who consumed kale on regular basis had improved iron absorption and decreased the risk of heart disease.
2. Whole grain foods
Whole grain foods are phenomenal for depression. Carbohydrates have a bad reputation, but there are good carbs and there are bad carbs. Whole grain foods are good carbohydrate foods. Good carbs can help prevent depression. Whole grains also increase your energy and relieve you from constipation. Whole grains contain selenium, a mineral that help to protect your body against free radical damage and boost immunity.
Selenium is an essential dietary mineral and it plays an important role in the synthesis of thyroid hormones. Whole grains are also rich in tryptophan, which your body uses to make the neurotransmitters serotonin and melatonin.Tryptophan can be effective as an antidepressant. However, too much tryptophan may lead to organ damage and cause other health problems.
3. Omega-3 fatty acids
Omega-3 fatty acids can help prevent depression and improve your mood. They can boost the effectiveness of conventional antidepressants and help prevent many health problems. Omega 3s have been shown to reduce inflammation, and help people who suffer from arthritis and asthma. Omega 3s also play an essential role in heart health. Studies have found that people who consumed omega 3s on a daily basis had the reduction of triglycerides (blood fats).
Omegas 3s also help to protect against abnormal heart rhythms and prevent cancer. Oily fish, like salmon, is packed with omega-3 fatty acids. It is recommended to eat salmon at least twice a week. Omega-3s can also be found in plant sources, such as nuts, olive oil, walnuts, flax, kale, and spinach.
4. Coconut
Did you know that coconuts can improve your mood? Coconuts have a powerful effect on depression. Coconuts are a vital component of Indian cuisine. However, moderation is the key to benefits of using coconuts. Coconut milk is a rich source of healthy fat, but balance is key, so eat them in moderation. Eating too much coconut milk can lead to unhealthy weight gain and cause other health problems. Coconuts contain lauric acid that is antiviral, antifungal, and antibacterial.
Fresh coconut is also packed with healthy fats that can improve your mood. Not only can coconuts boost your happiness, they can also improve the health of your brain. Plus, studies have shown that coconut oil can help prevent colon and breast cancer.
5. Nuts
All nuts are excellent sources of healthy fats and protein. They are super versatile and they make a perfect healthy snack. It is important to incorporate them into your daily diet. Nuts can also help you to increase your energy levels, improve your mood and prevent symptoms of depression. You can enjoy them for your breakfast, lunch or dinner. You can add them to any meal or dish. They contain the magnesium – a mineral that is responsible for your mood and for the health and elasticity of your skin.
Magnesium can also help to strengthen your immune system, calm overactive nerves and relieve stress and protect the nervous system. Plus, it is helpful for insulin production. Magnesium deficiency can cause depression. So try incorporating magnesium into your daily diet.
6. Eggs
Eggs are a great source of omega-3 fatty acids, B vitamins, zinc, and protein, which keep you full and energized throughout the day. Eggs are also versatile and you can use them fresh or raw. You can add them to your soups, salads, cakes, smoothies… They make the best food to boost your energy levels. Eggs are a perfect food for workouts and daily activities. One egg contains 6 g. of protein, or 15% of the daily protein requirements.
Eating eggs have been shown to prevent sugar cravings, and more importantly, improve your mood and prevent symptoms of depression. They also help to keep a healthy weight. You will have more energy and be happier and healthier on the inside and out.
7. Tomatoes
Tomatoes are loaded with lycopene, an antioxidant that has antidepressant properties. This antioxidant protects your brain and can boost your mood. The highest concentration of lycopene is in the tomato skin (about 3 times higher than in the inner tissue).You can eat them with a little olive oil, which significantly increases the bioavailability of lycopene. Tomatoes can also help you lose weight. Various studies have shown that people who ate tomatoes on a regular basis lost significantly more weight than people who didn’t consume tomatoes at all.
Not only tomatoes make a great ingredient in salads, they also provide many health benefits. Besides their antidepressant properties, tomatoes can also help to reduce heart disease,prevent strokes and reduce the risk of blood clots.
8. Fermented food
Fermented foods contain probiotic bacteria that can make your gut healthier. The best sources of probiotic are sauerkraut, miso, kefir, and kombucha. Only certain types of fermented foods contain live probiotics, so read the label to make sure they contain live active cultures, and no additives or added sugar. A recent study has shown that eating fermented foods on a daily basis had decreased activity in two brain regions that process emotion and sensation.
Another study has found that eating fermented foods every day can help to lower both total and LDL cholesterol, lower your risk of cancer, improve heart health, improve your general health and even help you lose weight.So try incorporating more fermented foods into your daily diet.
9. Fish
Fish is loaded with Omega-3 fatty acids, specifically the DHA type. Salmon is one of the best sources of omega 3s, which can help relieve depression symptoms. Other fish, like tuna and shrimp also contain the omega-3 fatty acids, which can help people with anxiety and depression. As cell membranes are partly made up of omega-3 fats, so if levels in your diet are low, your brain cells can’t function properly. Recommended intake of DHA is 22o mg per day.
It is recommended to eat salmon and other oily fish at least 3 times per week. Oysters have aphrodisiac properties. They are loaded with zinc, iodine, selenium,which support the thyroid gland functions. They also have antidepressant properties and can improve your mood.
10. Avocados
Avocados have been used for centuries as a natural antidepressant. This fruit is loaded with essential vitamins and minerals. They also contain lutein, which has been shown to help people who struggle with anxiety and depression. Plus avocados are packed with beta carotene which has many health benefits. Our body converts beta carotene is to vitamin A. Beta-carotene reduces the risk of cardiovascular diseases and helps fight cancer through its antioxidant capacity.
It also helps to prevent breathing disorders like asthma, bronchitis, and macular degeneration. By activating the thymus gland, beta carotene strengthens your immune system. Avocado is also high in Vitamin B6 and protein. B-6 vitamin deficiency can cause depression. It is recommended to consume at least 1.3 mg of B6 vitamin daily.
11. Dark chocolate
Dark chocolate is superfood when it comes to depression.Cocoa has been shown to help better your mood and make you feel happy. The cocoa improves blood flow to your brain and gives you an instant boost in mood. It also helps to feel more vibrant and energized. However, not all chocolates are healthy!Most chocolate products today are loaded with sugar and unhealthy additives. Avoid Snickers! Instead, opt for a pure dark chocolate.
Dark chocolate has mood enhancing and aphrodisiac properties. This chocolate can make you feel good and you can enjoy it without guilt. Not only is it tasty, but dark chocolate has many health benefits. Dark chocolate helps to keep depression at bay, improve blood and prevent premature aging.