Low mood or mood swings is something that every individual experiences in his/her life, at some point of time or the other. Being cheerful all the time is something next to impossible. However, if you feel that you are feeling low on a regular or much frequent basis, it might be a reason for concern. Recurrent gloominess and melancholy is one of the major signs of depression. It is very necessary to recognize them in early stages and take corrective measures, lest they get out of control and develop into severe depression. One of the best ways to fight depression is by consuming the right diet. In the following lines, we have provided a list of foods that help in fighting depression.
Foods to Eat When Depressed
Vitamin B
It has been seen that consumption of foods rich in B vitamins has a positive effect on the mood of a person. This is the reason why a sweet potato or a spinach salad often has your spirits uplifted. Even low folate and thiamin levels in the body have been associated with depression. In other words, a diet rich in folate and thiamin can help you fight the blues. So, it’s better to start having fruits and vegetables like spinach, asparagus, avocados, sweet potatoes, navy beans, bananas, black beans, watermelon, etc, along with whole-wheat breads & meats.
Iron
If you feel sullen and morose all the time, it is possible that you are suffering from iron deficiency. Apart from pale skin, lethargy and low concentration, depression or low mood is another symptom of iron-deficiency anemia. In such a case, you should start having foods that are rich in iron. This will include apples, legumes, fortified cereals, quinoa, kale and other green leafy vegetables, along with vitamin C-rich food items like lemon juice.
Selenium
Selenium has long been renowned as a cancer-fighting food. However, very few are aware of the fact that a diet rich in selenium can help you fight the symptoms of depression too. It has been seen that people consuming a low selenium diet are often grouchier than those who have a high selenium intake. If you don’t believe us, start consuming foods like seafood, poultry, mushrooms, sea vegetables and wheat, and see the difference for yourself!
Carbohydrates
Studies have revealed that people who have a diet rich in carbohydrates are able to handle stress in a much better way than those who consume foods low in carbohydrates. It is believed that carbohydrate diet raises the level of tryptophan in the brain, which helps the body in making serotonin, the “happy” neurotransmitter. So, next time you feel too bogged down by work pressure, try having white bread, cereals, pasta, rice, potatoes, and the like.
Omega-3 Fatty Acids
More than 50 percent of our brain is made up of fats. The right kind of fats, if consumed in appropriate amounts, can help it in running smoothly. On the other hand, a low-fat diet or a diet rich in wrong kind of fats can play havoc with it. Omega-3 fatty acids are the ones that have been associated with boosting the mood of an individual and driving depression away. So, if you are feeling sullen, go ahead and indulge in seafood, like salmon, tuna or mackerel fish, along with nut oils.
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