TOP 10 FOODS TO FIGHT DEPRESSION
2. Nuts and Seeds Elevate Your Mood. Don't eat fish? Try nuts and seeds as an alternative. Omega-3 fatty acids can be found in Hazel nuts, pecans, walnuts, hempseeds and flaxseed. Not only do they contain omega-3 they also contain B vitamins. A joint study between the University of Navarra and the University of Las Palmas, Spain in 2009 found that B vitamins are associated with positive moods and reduce the chances of mild depression. Vitamin B1 can be found in sunflower seeds, sesame seeds, Brazil nuts, cashew nuts, almonds and walnuts.
[Update:
Some nuts and seeds contain a specific form of omega-3 fatty acid known as alpha-linolenic acid. Alpa-linolenic acid has been linked strongly to lower risk of depression. A 10 - year study of 54,632 women by researchers from the Harvard School of Public Health and Harvard Medical School found that those women whose diets contain the highest amounts of this acid were 18% less likely to suffer from depression.
What foods are high in alpha linolenic acid? Flaxseeds and walnuts are particularly high in alpa-linolenic acid. Flaxseeds contain about 2.2 grams per tablespoon and walnuts contain about .7 g in a tablespoon. Other sources include canola oil, soybeans and soy oil, perilla and pumpkin seeds.]
3. Greens Help You Stay Positive. The Spanish study also recommended vegetables as an ally against depression. Pantothenic acid, also known as vitamin B5, can be found in avocados. The other main B vitamins can be found in mushrooms, pumpkins and green peppers.
A 1997 Harvard study found links between lack of folate, also known as folic acid, and depressive symptoms. Vegetables that are good sources of folic acid include broccoli, Brussel sprouts and asparagus. It's important not to overcook vegetables as they can lose their vitamin content.
4. Fruit Also Help Depression. Vegetables' natural companion in healthy eating is always fruit. Flavonoids are the key here. Flavonoids are frequently referred to as antioxidants. A study completed in 2005 in Beijing, China found that flavonoids can inhibit the symptoms of mild depression. They are mostly found in citrus fruits like oranges and grapefruits.
5. Olive Oil Raises Your Mood. The University of California- San Francisco released a major research study on olive oil in 2009. They found that olive oil can also help in fighting depression. Olive oil is a source of omega-3 but also contains good fats that keep the heart healthy and can even help you to live longer
6. Certain Cereals Can Help Depression. Sugary cereals are best avoided but whole cereals such as oatmeal contain vitamins B-1 and B-6 which as mentioned have been linked to improving mood. It is important to pick the right cereal; even cereals claiming to be healthy are not always. You should look for cereals that have whole grains or barley and always check the sugar content. (University of Bristol, 1998)
7. Chickpeas and other pulses/legumes. Chickpeas are a healthy, fast and versatile food and they fight depression too. One of the easiest and most enjoyable ways to get the benefits from chickpeas is hummus. They contain B vitamins and folic acid. Other pulses and legumes that beneficial include; soy beans, lentils, butter beans, haricot beans, split peas, blackeye beans and kidney beans. (UofLP&UofN, Spain, 2009)
8. Eat Brown Rice to Fight Depression. As mentioned the study done by University College London in 2009 showed that highly refined foods can lead to depression. Therefore eating foods like brown rice which slowly release glucose into the blood stream prevents the highs and lows experienced with processed foods. In addition brown rice contains B vitamins and folic acid. This is also for whole pastas. Also Potatoes that are baked or boiled are filling and contain B vitamins.
9. Chocolate Can Raise Your Mood. Researchers have confirmed what many a broken heart has already discovered. Chocolate can lift your spirits.
Well, this one comes with a warning. We all wish chocolate was the answer to life's troubles but too much of a good thing is bad for us and chocolate is good for us. The higher the percentage of cocoa in the chocolate the better. A 1995 University of Dundee study found that chocolate contains certain chemicals that affect the brain by releasing endorphins and serotonin. These are the chemicals that signal your brain to feel happy.
One small piece of chocolate per day can help boost your mood. But be careful. Eat too much and you risk feelings of guilt and weight gain. (Read more about the Top 10 health benefits of chocolate.)
10. Tea to the Rescue. Tea contains valuable flavonoids. After citrus fruits it is the best source of these. Experts have also found that tea, especially brewed green tea, affects the body by stimulating sections of the brain that produce a feeling of relaxation. This can be beneficial to those who are feeling anxious or having problems sleeping. Some herbal teas like chamomile can also help with relaxation. (University of Nagoya, Japan, 2007)
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