Regrettably, there is no particular regimen that has been scientifically validated to alleviate depression. Nonetheless, even though certain dietary patterns or food items may not alleviate your symptoms or immediately uplift your spirits, a well-balanced diet can assist as a component of your comprehensive treatment.
The human body normally produces molecules known as free radicals, which can cause damage to cells, accelerate aging, and create other issues. Research has revealed that the brain is particularly vulnerable to their effects. While it’s impossible to completely eliminate free radicals, consuming foods that are high in antioxidants has been shown to reduce their harmful impact. These foods include:
- Beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato
- Vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato
- Vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ
The brain chemical serotonin, which can elevate one’s mood, is associated with carbohydrates. Although experts aren’t certain, cravings for carbs could be linked to reduced serotonin activity.
To make the best carbohydrate choices, avoid sugary foods and select intelligent or “complex” carbohydrates, such as whole grains, rather than simple carbohydrates, such as cakes and cookies. Healthy carbohydrates and fiber are also present in fruits, vegetables, and legumes.
Certain foods like chicken, turkey, and tuna contain an amino acid named tryptophan that can assist in the production of serotonin. It is beneficial to consume protein-rich foods several times a day, particularly when you need to enhance your energy and clear your mind.
Healthy sources of protein include beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soy products, and yogurt.