There are a range of aspects in our daily lifestyle that contribute to depression, but one that’s usually overlooked is what we put in our mouth. As we all know, diet plays a vital role in depression. More often than not though, we hunger after sweet, salty, and even fatty foods when we feel blue, and this is normal. However, if we actually eat better foods (like fresh fruits and veggies, whole grains, fish and lean proteins), we kind of short-circuit the unhealthy food cravings, and allow ourselves to have better moods, sharper mental focus, and higher energy levels.
4 Superfoods to Lift Your Mood
You are what you eat, and you need to include in your daily diet those foods that will actually help you be happy. Here are some tips to help you curb depression.
- Good Carbs. Eating carbs sets your brain off to release serotonin which is a mood-lifting neurotransmitter said to be a contributor to feelings of well-being and happiness. So instead of avoiding them, eating the right kind of carbohydrates can be a great choice when you’re a feeling down. Good carbs include fruits, veggies, and foods high in fiber.
- Omega-3s. The primary help you can get from omega-3 fatty acids is enhanced brain function, but studies have revealed its strong link in managing depression symptoms as well. Good sources of these fatty acids are fish, nuts, dark-green leafy veggies, canola oil, and flaxseed oil.
- Vitamin D. This refers to a group of fat-soluble secosteroids responsible for improving intestinal absorption of elements like calcium, iron, magnesium, phosphate, and zinc. A number of research studies have shown that those who lack levels of Vitamin D are more likely to experience signs related to depression. You can get Vitamin D from the sun and from eating foods like milk, tofu, and fish.
- Selenium. is an element that is important for good health. It has been found out to be essential to brain function and increases in dietary selenium (especially in deficient people) improve mood and depressive symptoms. In fact, research hints that selenium may be used in the future as a preventive measure or in treatment of depression and other psychiatric conditions. Foods rich in selenium include nuts, beans, whole grains, lean meats, and seafood. Too much of this element in this body, however, can be toxic so talk to your doctor before taking any selenium supplements.
The countless physical benefits of maintaining a balanced, healthy diet are not unheard of. But you may not be fully aware of how those simple dietary tips can help in elevating your mood, energy levels, and your overall sense of well-being. When you’re feeling down in the dumps (or even just affected negatively by a season change) note that familiarizing yourself with the appropriate foods to eat can facilitate efforts in overcoming those symptoms and keep depression at bay. So start now, and stick to a healthy diet, avoid foods high in saturated fat, refined sugars, heavily processed ingredients, and caffeine, and make sure that you exercise on a regular basis! Not only will these help your depression symptoms in check; it may even aid in making them go away entirely.