Clinical depression, also called major depression, is a serious mental health condition characterized by feelings of sadness or worthlessness, loss of interest in hobbies, insomnia, lack of appetite, or anxiety, among other potential symptoms. Therapy and/or medication may be your first line of defense after a clinical depression diagnosis, but did you know that there’s a third line of defense you can adopt immediately? Certain foods can help fight clinical depression in surprising ways:
1. Leafy green vegetable perks
Your mom was right: if it’s leafy and green, it’s probably good for you. Spinach, Swiss chard, lettuce, kale, watercress, and all their closest cousins all deliver a myriad of benefits that support depression recovery. These benefits primarily stem from the high folate levels found in most leafy greens. These veggies can also help regulate your mood, fight off cardiovascular disease, and ward off toxins. Add them to salads and sandwiches or, if you genuinely hate eating your greens, sneak them into shakes, soups, and smoothies.
2. Fatty fish delivers surprising rewards
Treat your inner gourmand to salmon, oysters, clams, sardines, crab, saltwater fish, and freshwater fish to combat depression, reduce your blood pressure, and lower your cancer risk. Cutting edge research shows a correlation between inflammation and depression; salmon contains the nervous-system-protecting antioxidant astaxanthin, which fights inflammation. There’s a powerful relationship between depression and oysters as well—oysters are packed with minerals like zinc, selenium, magnesium, and omega-3 fatty acids, all of which can help promote overall mental and physical health.
3. Walnuts and flaxseed to the rescue
According to experts, the walnut reigns supreme when it comes to fighting depression because there is a higher concentration of antioxidants and omega-3 fatty acids in this nut type than in any other. As such, walnuts have great anti-inflammatory properties that can help reduce symptoms of depression and stress.
4. Cooking oils are mood lifters, too
The more oils you use to cook, the better you’ll feel; canola and soybean oils are especially powerful tools in your depression-fighting arsenal. While you can simply switch from using butter to various cooking oils, you might also consider exploring a Mediterranean diet if you want a more structured approach to controlling the oils you consume. A major component of this diet is reducing consumption of unhealthy fats, such as butter, palm oil, coconut oil, and animal fats, and increasing the consumption of healthy fats from nuts, olive oil, and other oils derived from various nuts and seeds.
5. Fruit as a depression-fighter? You bet
The antioxidants packed into blueberries, bananas, and avocados can protect the body from damaging free radicals while also improving cognitive brain function and delivering mood-busting perks. Moreover, bananas are loaded with vitamin B6, which helps the body release serotonin—the neurotransmitter that evens out moods—and avocados contain tryptophan, which promotes mood elevation.
6. Dark chocolate – yum!
Dark chocolate is even better than fruit in terms of improved brain function and depression moderation. It is not only filled with minerals, but researchers have also shown that cocoa has higher antioxidant levels than fruit. In short—provided that you stick with dark chocolate and consume it in moderation—you can feel free to indulge your chocolate cravings.
